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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.
Sept 22 2020
WARM UP – MOBILITY
Dynamic full body warm-up
Red band shoulder pull + press activation
Box ankle/calf stretch and pistol warm-ups/progressions (box step-ups, negatives etc.)
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Review WOD A movements and scaling options
WOD A
THIS, THAT, AND THE OTHER
Complete 5 rounds for total # of Strict pull-ups + Pistols completed: (15 mins)
20s AMRAP: Strict pull-ups
40s rest
20s AMRAP: Alternating pistols
40s rest
20s AMRAP: Handstand hold (freestanding, wall supported, or wall walk up to hold)
40s rest
WOD B
BELLHOP
Complete AMRAP in 12 mins:
10 Kettlebell snatch R arm (24/16kg)
10 KB overhead alt. lunges R arm
10 Box jump overs (24/20)
10 Kettlebell snatch L arm
10 KB overhead alt. lunges L arm
10 Box jump overs
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