LET'S BEGIN
CHOOSE A CATEGORY BELOW
New To CrossFit?
If you have less than 3 months of CrossFit experience your first step is to take our Onramp program. Once completed, you are ready to join classes and can sign up for a CrossFit membership.
Ready For Classes
If you have successfully completed our Onramp Program or have at least 3 months of previous CrossFit experience you are ready to join classes. Sign up for one of our Unlimited CrossFit memberships now!
Drop Ins Welcome
If you have 3 or more months of CrossFit experience you can join class by purchasing a Drop In. Drop ins are perfect for visitors and local CrossFitters who want to see what all the fuss is about!
Want Private Training?
Fast track your Olympic Weightlifting technique, master your Gymnastics skills, develop your overall strength and and even dial in your nutrition! Whatever your goals are, we can help you achieve them!
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.
Sept 29 2022
WARM UP – MOBILITY
Dynamic running warm-up + hamstring stretches
2 rounds:
12-15 Banded good mornings / Barbell good mornings
12-15 Hollow rocks / V-up or Tuck-up
6-8 Scorpions / Iron crosses
—
Barbell review/ warm-up: Deadlift +Power clean
WOD A
DEADLIFT X 3
DEADLIFT
AMRAP DEADLIFTS @ 80% OF 1RM
Every 3 min x 5 sets: Deadlift
Sets 1-4: 3 reps @ 75/80/85/85-90%
Set 5: AMRAP @ 80%
—
– Build to a heavy 3, or close to a 3RM without loss of form or failure.
– AMRAP set should be a challenging but smooth set of T&G deadlifts — stop as soon as you feel any loss of ideal positioning or technique.
WOD B
TAKE ME HIGH
8 min AMRAP ladder:
1 Power Clean (185/125) + 2 Plyo push-ups (jump hands in to a 35lb plate)
2 Power cleans + 4 Plyo push-ups
3 Power cleans + 6 Plyo push-ups
4 + 8
5 + 10
Con’t…
—
Score is last completed round number + extra reps
PC: Heavy but manageable weight for quick singles.
Plyo push-up: place hands just outside a 35lb plate, push-up with chest to plate, then jump hands up to the plate and reach full extension on the plate. You may then jump or step them back down.
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD hip extensions (BW or weighted if possible)
8-12 Ab-wheel rollouts
15-20/side KB/DB oblique side bends
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
Address
124 East Cordova St.
Vancouver BC.
V6A-1K9
Contact Us Through Our Website