Sunday July 6 2019
REMEMBER ALL WEEKEND CLASSES START AT 9:00AM NOT 10:00AM FOR THE SUMMER LOOK BACK IN YOUR BOOK TO January 6 2018 for this one! “MARCONI” PILLAR CROSSFIT HERO WOD For Time (with a Partner) 2,382 meter Row….. while waiting do planks Then, 20 Rounds of: 11 Toes-to-Bars 20 Air Squats 16 Kettlebell Swings (1.5/1 pood) […]
July 6 Saturday 2019
REMINDER THAT THE WEEKEND CLASSES SATURDAY AND SUNDAY ARE STARTING AT 9:00AM NOT 10:00AM FOR JULY AND AUGUST !
Friday July 5 2019
GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A WORKSHOP/ WOD !! I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN SOME IMPORTANT […]
Thursday July 4 2019
GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A WORKSHOP/ WOD !! I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN SOME IMPORTANT […]
Wednesday July 3 2019
SAVE THE DATE, SOCIAL AFTER CHRISTINE GIRARD DOES A WORKSHOP FOR ALL LEVELS THIS FRIDAY AT 5:30pm FOR WORKSHOP AND 7:00PM FOR SOCIAL Warm up Big 6 banded Shoulder strengtheners 15 per side rig hamstring moves foam roll posterior chain DL Foam roll posterior chain DL…… fBack is still ached use blocks and do […]
Tuesday July 2 2019
GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A WORKSHOP/ WOD !! I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN SOME […]
Monday JULY 1 CANADA DAY 2019
HAPPY CANADA DAY FROM MY FAMILY AND MY CROSSFIT FAMILY…. ENJOY YOUR DAY WITH FAMILY AND FRIENDS Gym closed July 1 2019
SUNDAY FUN DAY JUNE 30 2019
PLEASE LOOK BACK IN YOUR BOOKS TO DECEMBER 30 2018. HOW DID YOU DO ? MARY XXX AMRAP in 20 minutes 10 Handstand Push-Ups 20 Pistols (alternating legs) 30 Pull-Ups 15 Handstand Push-Ups 30 Pistols (alternating legs) 45 Pull-Ups 20 Handstand Push-Ups 40 Pistols (alternating legs) 60 Pull-Ups 25 Handstand Push-Ups 50 Pistols (alternating legs) […]
Saturday June 29 2019
Trophy winners from last week!! Check out that trophy ! Way to Go Michelle and Laura! For those of you who don’t know Laura is our new Non- Registered RMT…… Get in while the price is right! SATURDAY SURPRISE …. BRING YOUR GAME FACE
Friday June 28 2019
Strength 5×5 Back Rack Box step ups …AHAP while keeping great form alternate with 200 m run WOD # 1 4 Minute AMRAP 27 hang power cleans 27 burpees over the bar 27/21 calorie row rest 2-4 minutes then… WOD#2 4 Minute AMRAP 21 hang power cleans 21 burpees over the bar 21/15 calorie […]