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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
Sept 21 2018
WARM UP – MOBILITY
Iron crosses, scorpions, hamstring openers etc.
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barbell warmup:
Hip thrusts, good mornings, deadlifts
*Alternate with core warmup exercises
WOD A
DEADLIFT X 10
E3MOM x 3 super sets:
10 deadlifts @ 55-65%
15-20 90/90 banded posterior flies
15-20 banded face-pulls
WOD B
BIG DAWG COMPLEX
E2.5MOM x 5 sets
6 Hang power cleans
4 Front squats
2 Shoulder to overhead
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-Start at 50-60% of your max c&J and build as needed to establish a max in the complex
ACCESSORY
3 sets, easy pace:
5-10 Hip extension + GH raises
10-15 Swiss ball hamstring curls
20-25 Banded good mornings
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