READY TO GET STARTED?
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 19 2020
WARM UP – MOBILITY
2 rounds:
60s row
10 Sampson lunges
15-20 Red band glute steps
5 x Inchworms + 2-3 push-ups + ~5-10s down dog
—
Green band hip/squat + front rack stretch
—
Front squat warm-up/technique w/ empty barbell
WOD A
FRONT SQUAT
20 mins to build to a heavy single, or new 1RM front squat
*If you are new to classes, or less familiar with the front squat keep reps in the 3-5 rep range and aim for 4-5 good working sets.
WOD B
WRECKING BALL
Complete for time:
20-15-10-5 reps of:
Row Cals
Front squats (135/95)
Ring Dips
—
Front squats from the ground
If you don’t have a rower you can Bike or Ski
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