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.


CrossFit Lite – September 22, 2023

Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean   3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


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