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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.
Oct 27 2020
WARM UP – MOBILITY
1) 5 sets:
Row, ski or bike: 20 secs easy / 10 sec hard, building each set
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2)
Banded shoulder warmups
Banded g-mornings
BB Hang power snatch warmup
WOD A
TOMBSTONE TUESDAY
3 Sets for time:
1km Row, ski or 2.5km bike
30 – 20 – 10 Hang power snatches
95/65lb – 115/80lb – 135/95lb
– rest 3 mins between sets –
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– Start with a snatch weight that you could get 10-15 reps UB and build each set
– Subtract 6 mins of rest from final time
WOD B
In the remaining time in class, 3 sets at an easy pace:
10 /side Off the knee external rotations
15-20 Banded low rows
40-60 secs Weighted plank
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