Week 7: Feb 12-18
This week right off the bat we are starting with finding our three rep max back squat with a short but intense WOD. Tuesday’s strength will be lots of hanging and gripping movements with a 4-minute variation of an EMOM.
Read More »Week 6: Feb 5-11
This Monday we kick things off with “death by pull-ups” which should be interesting to test our strength. Tuesday we focus on the bottom and pushing position of our front squats to help us feel more comfortable at the bottom position of the squat.
Read More »Week 5: Jan 29-Feb4
This week’s strength components will be the same rep scheme as last week trying to reach our rep max with both our bench press and our deadlift. Please ensure you are rested and warmed up for these days. Practise safe reps!
Read More »WEEK 4: Jan 22-28
Hello Gang. Thanks to everyone for coming out last week for a great turnout. We are starting Monday off with our weekly archived CrossFit Open 14.5.
Read More »WEEK 3: Jan 15-21
Great turn out last week! Thanks to everyone old and new for dropping by. This Monday we will try to hone in on our handstand push-up skills with a few drills sure to help you.
Read More »WEEK 2: Jan 8-14
Hello gang! This week we have such a broad range of programs. We have set up some accessory work both Tuesday and Wednesday to make sure our body stays healthy for our heavy lift days to ensure balance and stabilization. Wednesday WOD is also a modified crossfit.com workout sure to be spicy.
Read More »WEEK 52: Dec 25-31
Hello Gang. I hope everyone has had an amazing holiday spend with family and friends. We have some great workouts to get us back into the swing of things before the New Year. We will be doing a classic called “The Seven” on Wednesday.
Read More »WEEK 50: Dec 18-24
The Holidays are approaching and our programming this week will help you maintain your fitness levels throughout all your celebrations and festivities. This week we have tones of variety.
Read More »WEEK 49: Dec 11-17
This week for some of the strength portion of the program will include the 10-Set Method. The 10-Set Method or otherwise known as German Volume Training will be for bench press on Monday and Squats on Thursday.
Read More »WEEK 48: Dec 4-10
This week our workouts have a lot of variety and a lot of core work included in 3 of the WODs. The strength portion will be a classic 5 sets of 5 reps for thrusters on Monday, Sumo deadlifts on Tuesday. Tuesday we will also really try and hone in[…]
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