Lifting tonight…..Great pic from Mondays weight lifting competition …..so much fun watching our crossfit family creating new personal bests. Warm up 400 m run 10 forward lunges and 10 backward lunges, keep joints in a 90 degree angle, rise up on toes when lunging forward. 10 dowel pass through wall sits keeping thumbs on the […]
Warm up 2x 10 ps SL deadlift 2 x bear crawls 20 sec hold straight arm ring holds 10 per side box step ups, with bands and torso twist to outside. Strength 6 x 6 ps split jerk with bar lowering down to front rack shoulder position tempo 3/0/1 alternate 10 ring dips […]
Partner Training “SURPRISE”
Cathy Walls crushing it Warm us up Sarah review clean, show 2 styles of rope climbs, wrap and J hook 5 Rounds for time…. Time cap 35-40min Teams of 2 or cut reps in half if not partnering up Run together. Divide work evenly with one athlete working at a time. 35 – 40 […]
Weak skill or missed strength and outdoor SAQ drills
Release class tonight Warm up 5 Tempo push ups 3/3/3 5 Tempo lat retractions on rig 3/0/1 10 plank elbow opener banded whole body drills or line drills FOR TIME: SCALED PLEASE CUT REPS IN HALF 500 Meter Row 400 Meter Run 30 Bench Press @ (155/105)MW 60 Ball slams @ (20/14)MW 500 Meter […]
Lifting tonight WARM US UP EMILY STRENGTH Front Squat Tempo 1/1/1 10-10-10-10 @ 70-75% Accumulate :20sec L-sit hold in between each set of squats, hanging or on Kettlebells WOD 10 Minute AMRAP 1 rope climb 10 Handstand Pushups 15 Dumbbell Walking Lunges Tempo 2/0/1 ACCESSORY 2-3 sets 10 MSF deltoid raises 10 tricep presses, […]
OPEN GYM TOMORROW JULY 3 FOR THE DAY, COME IN AND DO YOUR OWN WOD. GYM CLOSED FOR CLASSES FOR THE HOLIDAY AND EVENT…. COME IN FOR OPEN GYM TILL 3:00PM. OUR WEIGHT LIFTING EVENT STARTS AT 3:00PM, PLEASE COME OUT AND SUPPORT OUR CF FAMILY WHO DID THE ADVANCED LIFTING COURSE WITH CHRISTINE […]
HAPPY CANADA DAY GYM OPEN FROM 9 – 11 AM SURPRISE AND IT’S NOT THE DECK OF CARDS
This video we are working with tempo push ups……Great job ladies IMG_2147 Warm up 400 m run up hill 30 sec wall squats with thumbs sliding up and down wall 10- S Leg deadlifts 10ps – SLeg good mornings 10 push ups with 2 second pause at bottom… rest as needed STRENGTH 5×5 – Press, […]
Your first visit is on us! Choose a free class or a 30-minute health consultation with our founder who has 25 years of experience!
Free Class – Choose from beginner-friendly functional fitness or HYROX training
Health Consult – Chat 1-on-1 about nutrition, pain management, menopause, personal training goals, or getting started — especially for older adults and beginners
Will be used in accordance with our Privacy Policy.
