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New To CrossFit
If you have less than 3 months of CrossFit experience, 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
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.
Oct 20 2021
WARM UP – MOBILITY
Start on any station/box:
45s on / 15s rest: easy warm-up pace
1) Row
2) Skipping (Singles and DU’s)
3) Bike
4) Step down box jumps
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Dynamic stretch: hips, hamstrings, overhead
Review WOD movements and set up.
WOD A
TWICE AS GOOD
Complete 2 rounds of each: 3 min AMRAP / 2 min rest between each station (38 min total)
Start on any station and rotate in order:1) Row Cals2) 30 Doubleunders
15 Russian KB swings (32/24)3) Bike Cals4) 20 Single DB hang clean to overhead (50/35) (10/arm split any way)
10 Box jump overs (24/20)
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Score is total Cals + Reps completed
ACCESSORY
Cool down, roll out, stretch 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