Gym News and Updates

Coach's Choice OR Make up a WOD from Earlier in the week. #WOD

1RM Clean then 6 x 200m Sprints Skill Work: Ring Complex Post WOD Mobility: PVC Roll Spine for extension (arch with headback) ...

STRENGTH: Sumo Deadlift 5-5-5-5 Conditioning: Death by 10 meters Skill Work: Kipping Pullup Post WOD Mobility: Ball Roll Scapula...

STRENGTH: Press 8-8-8 @73% Then 10 min of pull up work or MU work Conditioning: AMRAP in 8 min 20 DU 10 Push Ups 20 ABMAT Sit Ups ...

STRENGTH: Back Squat 8-8-8 @ around 75% Conditioning: 800m run 50 Knees to elbows 50 Walking Lunge Steps 50 Power Cleans (95/65) ...

STRENGTH: 8 sets of this Snatch Complex - 1 power shrug; 1 hang power snatch; 1 full snatch Conditioning: For time: 30-15-5 Push...

STRENGTH: Front Squat 6-6-6 as heavey as you can Conditioning: AMRAP in 9 min of 15 Hang Power Snatches (95/65) 30 DUs Skill Work:...

Wedenday, December 30th - 6am OPEN - 8am OPEN - EVENING CLASSES ARE CLOSED Thursday, December 31st - 6 am class ONLY (NO Crossfit Kids...

Lieutenant Andrew Richard Nuttall , 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton,...

STRENGTH: Clean 3-3-3-3-3-3 at approx 75% looking for touch and go Conditioning: For time75 overhead squats (95/65)* *These must be...