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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
May 26 2019
Sunday, May 26, 2019
WARM UP – MOBILITY
4-5 min aerobic / joint warm-up
Pre-squat hip openers, front rack and overhead stretches
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Barbell tech/warm-ups & review WOD A primers
WOD A
Clean and Jerk primer:
Complete 3-4 working/building sets of:
3 Slow clean pulls, 3 Position clean, 1 Push press, 1 Push jerk, 1 Split Jerk (hold 2-3s in both jerks)
WOD B
CLEAN & JERK
Every 2:30 x 8 sets
Sets 1-2: Clean and Jerk x 3 @ 55-65%
Sets 3-4: Clean and Jerk x 2 @ 70-80%
Set 5-8: Clean and Jerk x 1 @ 85-95%
WOD C
CLEAN PULL X 3
PUSH PRESS
Every 2 min x 10 (5 sets each alternating)
1) 3 Clean shrugs @ 115-120% of 1RM clean
2) 5, 4, 3, 2, 1 Push press (Build each rep to a heavy single)
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