Hi everyone! The members Christmas party was a great time! Thank you to Elisabeth and Tyler who were our wonderful hosts, and Pam who was essentially our musical guest, MC and games master. Thanks to everyone who came out, it was awesome to get together with everyone and celebrate the season. Next week we open […]
Our holiday party is coming up this Friday! Be sure to add your name to the list on the desk if you are joining us! This week in our programming we will be moving to less volume and heavier weights with our lifting and back to the WB Workout with a Crossfit classic- Fight Gone […]
Hi everyone, we’re doing a bit of a deload week here. Keeping the weight at 90% for Buildings heavy 10’s and bit more conditioning than usual and no Whiteboard Workout this week. But of you’re looking for measureable challenge come out for the 50 Min AMRAP on Saturday. It’ll be a sweaty one. Monday Push […]
Monday Incline Bench, Ring Row, Sled Push, Stretch Foundation: Snatch Grip RDL, FS Building: OHS, Hi Hang P-Sn Tuesday Whiteboard Workout Wednesday Stretch and Conditioning (gymnastics skill practice) Thursday RDL, L-sit, Split Squat, Tib Raise, CBP + Lifting Foundation: Strict Press, Hip Thrust Building: Hi Hang Pwr Clean, Push Press Friday Shoulder Press, Chins, Sled […]
Ooookay! Our Whiteboard Workout is back this Tuesday. Tempo Squats are back on Friday. ALLLLL of our favourites. The second half of our Building weightlifting training cycle starts tomorrow so we’re back to high reps, high speed, lighter weights. Things that will feel a little more familiar for the members that are newer to the […]
Well last week was a bit intense. We had our mishap on Tuesday morning, our pretty intense partner workout on Thursday and then the blizzard on Friday. We’re gonna attempt to have a bit more calm this coming week. . . Going to take a little Whiteboard Workout break and do regular conditioning on Tuesday. […]
Hey guys, short week this week. We have a holiday partner workout on Thursday afternoon that will certainly be a good time. Remember: don’t take up a spot in that class if you aren’t committed to coming! WB Workout on Tuesday and our big lifting days will be Monday and Friday. If you don’t normally […]
Hi everyone, new cycle starts this week. Whiteboard workouts are back! A little healthy competition to perk things up a bit during this gloomy time of year. Also a reminder to please be conscientious about your bookings. If you cancel last minute be aware that you may be taking up a spot in a class […]
Hi everyone, this is the last week of this cycle. So the last week for these Foundation strength movements. Last week for heavy 3’s for Building. We have one of my favourite partner workouts on Saturday with Coach Stacie so don’t miss out on that! Monday Incline Flye, Trap 3, Sled Drag, Curlz, Tricep Extension […]
Just a couple of reminders, now that it’s cold and wet, no outdoor shoes inside for training. We will also go back to using the front door, unless the garage door is open, so that mess from outdoor shoes etc. isn’t spread across the gym. Thanks! Monday CBP, Cuban Rotation, Farmers Walk, Sled Push, Pike […]