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New To CrossFit?
If you have less than 3 months of CrossFit experience your first step is to take our Onramp program. Once completed, you are ready to join classes and can sign up for a CrossFit membership.
Ready For Classes
If you have successfully completed our Onramp Program or have at least 3 months of previous CrossFit experience you are ready to join classes. Sign up for one of our Unlimited CrossFit memberships now!
Drop Ins Welcome
If you have 3 or more months of CrossFit experience you can join class by purchasing a Drop In. Drop ins are perfect for visitors and local CrossFitters who want to see what all the fuss is about!
Workout Of The Day
Our custom strength and conditioning program ensures that you get the most from your training. We record everything digitally so there are tangible results. Classes are led by two coaches to ensure your expectations of quality are always exceeded.
Jan 28 2023
WARM UP – MOBILITY
Easy 400m run (or ~2 min of cardio machine of your choice)
Dynamic joint rotations & stretches (eg: leg swings, hip circles, shoulder rotations, Sampson lunges, floor sweepers etc.)
Pre-squat hip/hamstring stretch
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Warm-up KB swings, Wallballs, and Burpee box jumps and prepare for WOD
WOD A
CLASSICO
Complete 5 rounds for time:
Run 400m (sub 400m Row/Ski, or 800-1000m Bike)
21 Kettlebell swings (24/16)
15 Wallballs (20/14)
9 Burpee box jumps (24/20)
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New athletes or those that struggle with longer WOD’s cut reps down as needed (eg: 15 – 12 – 6)
(Last completed April 30th/22)
ACCESSORY
In remaining class time: Cool down, roll out, stretch / mobilize, or work on a weakness.
Mission Statement
Always Improving
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
Contact
Phone
Due to the number of solicitation calls we receive, unrecognized numbers will not be answered (leave a message for a quick call back). Solicitors don’t bother.
604-899-9443
Address
124 East Cordova St.
Vancouver BC.
V6A-1K9
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