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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!
Want Private Training?
Fast track your Olympic Weightlifting technique, master your Gymnastics skills, develop your overall strength and and even dial in your nutrition! Whatever your goals are, we can help you achieve them!
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.
June 26 2022
WARM UP – MOBILITY
1) 5 Sets:
45 secs easy / 15 secs hard on any machine
–
Dynamic hamstrings & hips
Wrist & front rack openers
–
BB hang PC & PJ warmup
WOD A
3 HANG POWER CLEANS + 3 PUSH JERKS
E2MOM x 7 sets (14 mins)
3 Hang power cleans + 3 push jerks
—
– Build as needed across the 7 sets
WOD B
SHOULDER PRESS X 8
E3MOM x 4 Super sets (12 mins)
8-10 BB Shoulder press
8-10 Incline DB or KB rows
8-10 Lateral raises
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– Share equipment / row stations where possible
– Weights should be a smooth medium-heavy weight, not rep maxes for each exercise
ACCESSORY
3 Super sets:
12-15 Seated banded low rows
12-15 Rear delt flies
– rest 90 secs –
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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