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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.
Aug 1 2021
Sunday, August 1, 2021
WARM UP – MOBILITY
Dynamic warm-up and full body stretch (hip/hamstring, front rack/overhead)
Review primer, them;
3 sets: Empty barbell – light plates
3 Slow clean pulls
3 Tall cleans (1 power, 1 deep power, 1 squat)
3 Pause front squats (2-3s hold in the bottom)
3 Tall jerks (2-3s hold in receiving)
- Rest 60s between sets
WOD A
Every 2 min x 9 sets: (18 mins)
Sets 1-2: 3 Cleans 1.1.1 (65-75%)
Sets 3-4: 2 Cleans 1.1. (75-85%)
Sets 5-9: 1 Clean (85+ build to a heavy single)
Drop and re-set between each set of 3/2 today, take 5-7s between lifts.
A squat clean is preferred, but if you choose to power clean then record it as such.
CLEAN
POWER CLEAN
WOD B
15 mins to establish a heavy single or 1RM jerk, bars taken from the rack.
SPLIT JERK
PUSH JERK
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