What a great success our 1st Friday night social.   These social are

happening every two months on the first Friday of the month.  The next one is April 5, come wod first or come after, bring a little something something to share and be part of our fun community.

Last  Friday

was very special and bitter sweet! We said goodbye to Mark as he embarks

on another chapter of his life and moved to North Vancouver!

  He will be missed ! 



Warm up 


Strength  Partner up or not 5 rounds 


3 sets
 2 rounds
 10 Hang power snatch 95/65kz
 15 Box jump overs 24/20
 Rest 60 - 90 secs after each set
 (1 set is 2 rounds)