No afternoon classes on Friday, November 7th. No Oly class or Open Gym on Saturday, November 8th.

We have a group of people from our gym competing in the Taranis Winter Challenge in Vancouver next weekend! Jesse Thompson, Jeremy Meredith, Deanna Fester are all competing as individuals, and Marco Arnold, Tavia Lochead, Amanda Watson and Landon McKay are all competing on a team. This takes place at the Richmond Oval, in Vancouver.
Unfortunately, this means we will have to close the gym for Friday, November 7th afternoon and for Saturday morning. We apologize for having to do so but we are stealing all the coaches.
We will still be offering the following classes on Friday, November 7th: 5:30 am, 6:30 am, 7:30 am, 9am, and CrossFit Lite at 10 am.
The following classes will NOT be available on Friday, November 7th: 12 noon, 3:30 teens, 4:30, 5:30 or 6:30 CrossFit Lite.
Again, thank you for your support and we apologize for the inconvenience.


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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