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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.
Dec 1 2021
WARM UP – MOBILITY
** Grab a machine, box, & barbell **
2 Sets:
60 secs warmup pace on your machine
2-3 mins dynamic stretches
8-10 Russian box step-ups per side / box jumps
BB C&J warmup
WOD A
ACE OF SPADES
30 min AMRAP:
15 Power clean to overheads 95/65lb
15 Box jumps 24/20″
15/12 Cal Row, ski, or 12/9 cal bike
- C&J weight should be nice and light / easy to move
WOD B
5 Sets (7.5 mins)
20 secs Russian twists
- 10 secs rest –
20 secs Side plank L - 10 secs rest –
20 secs side plank R
– 10 secs rest –
- Russian twists can be with a light weight or BW
ACCESSORY
TABATA SIT-UPS
Score = lowest round
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