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New To CrossFit
If you have less than 3 months of CrossFit experience, then this is the category for you. Learn about pricing, Merge, Onramp, and a free consultation.
I Already CrossFit
If you have 3 months of previous CrossFit experience or more, this is the category for you. Learn about pricing, private training, drop ins and more.
Private Training
Looking to clean up your form? Get help with some of the more technical movements? Dial in your nutrition? These sessions are the answer for you.
Workout Of The Day
Oct 22 2018
WARM UP – MOBILITY
Dynamic shoulder / thoracic / midline warm-ups
Green band stretch: Overhead / Lats / Pecs / Bully
—
Review WOD A and give 4-5 mins to warm-up for first set
WOD A
WEIGHTED PULL-UP
WEIGHTED DIP
EMOM x 12 sets: (6 sets of each alternating)
A1) Weighted / Strict pull-ups
5 / 5 / 3 / 3 / 1 / 1
A2) Weighted / Strict bar dips
5 / 5 / 3 / 3 / 1 / 1
—
Attempt to make all 6 sets “working sets”, build slowly each set to a heavy but not absolute max of each.
WOD B
TABATA PULL-UPS
8 rounds of:
20s AMRAP Pull-ups
10s Rest
—
Your score is your lowest number of reps completed in any one 20s set.
— Rest 4 mins —
TABATA PUSH-UPS
8 rounds of:
20s AMRAP Push-ups
10s Rest
—
Your score is your lowest number of reps completed in any one 20s set.
Directly in to:
4 rounds of:
20s hollow rocks / or hollow hold.
10s rest
20s Superman lift hold
10s rest
(Not for score, just try to work with the best movement quality possible)
—
Scale the pull-ups to ring rows or jumping pull-ups
Scale the push-ups by raising hands so that 6-8 reps/round is manageable.
For large classes, stagger 1/2 the class by 4 mins
ACCESSORY
Complete 3 rounds: (10-15s between movements, 2-3 min between rounds)
8-10 Front delt raise (light)
8-10 Side delt raise (medium)
8-10 Standing upright DB row (heavy)
30-40 Band pull aparts (unbroken)
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