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New To CrossFit
If you have less than 3 months of CrossFit experience, then 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
Nov 14 2018
WARM UP – MOBILITY
Agility ladder + dynamic lengths warm-up
Scorpions + Iron Cross stretches
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Review rowing technique + warm-up rowing / burpees:
2 rounds of: 30-40s row sprint + 3-5 burpees, rest 90s
WOD A
“FORTITUDE”
EMOM for 30 min (15 rounds of each alternating):
Odd: Row 15 Cals
Even: 15 burpees
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Pick a number of each movement that you believe you can sustain over the course of the entire workout.
Score like a tabata workout. Combine your lowest scored round of both movements.
eg: If you are holding 11 Calories, and 12 burpees by the last rounds (or any low round) then your score would be 23. 30 is the highest score possible.
(Workout credit: CFNE / CompTrain)
ACCESSORY
1) 3 x 10-12 Single arm bent over rows (heavy DB or KB, bench supported) – rest 60-90s between sets
2) 3 x 12-15 Bent over reverse flys (Light DB’s or plates) – rest 60-90s between sets
3) 3 x 15-20 Banded internal & external shoulder rotations (thin band attached to rig at elbow height / elbow bent 90 degrees)
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