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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
Feb 19 2019
WARM UP – MOBILITY
Dynamic hip and shoulder circles
Pre-squat hip openers + green band shoulder/lat/front rack stretch
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Review kipping pull-ups + thruster technique
WOD A
THRUSTER X 10
EMOM x 10 (5 rounds of each alternating)
B1: 10 “unbroken” thrusters (start light-moderate weight build each set as needed)
B2: 8-12 Chest to bar pull-ups (or regular kipping pull-ups, or 5-8 strict banded pull-ups)
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Trusters should be “heavy” but also done as smoothly as possible. Don’t go so heavy that you have to stop half way through the set. Aim to make small jumps each set. Newer athletes may keep the same weight across each set.
WOD B
DOUBLE DUMBBELL LADDER
Complete AMRAP in 12 mins of:
2, 4, 6, 8, 10… ect of:
Double Dumbbell snatch
Double Dumbbell squats
Push-ups + renegade row on dumbbells (1 rep = push-up / row / row)
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Rx: 2 x 50/35
Score last completed round # + extra reps
Scale weights as needed, use the same DB’s for all 3 movements
Only one head of each dumbbell needs to touch the ground on the DB snatch
Shoulder must pass below your elbow on the push-ups
ACCESSORY
3 rounds: rest as needed
8-10/side x Bulgarian split squats (load w/ DB or KB by side)
16-20 Alternating bicep curls
20-25 Banded tricep press downs
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