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New to Crossfit?

Learn more about this amazing fitness experience and how you can get involved in a growing community Read More
06 Jul Posted by in Uncategorized | Comments

SFZ WOD 07062017

WOD  Tips: This is not mean to be a haphazard open gym day – work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next […]

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05 Jul Posted by in Uncategorized | Comments

SFZ WOD 07052017

WOD Tips: Use an aggressive pace to finish the row, but do not go 100%. You will ‘catch your breath’ on the first round or two of the other movements. Avoid push pressing the dumbbells, and save the shoulders for later rounds. Rest on rep 4 of the power cleans, so you have enough ‘juice’ […]

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04 Jul Posted by in Uncategorized | Comments

Happy 4th of July to our American Cousins

WOD Tips: The goal here is to go with as few sets as possible, and to run fast before each rest. 10 rounds will get challenging at round 4 to 7, but hang in there. Keep the elbows up on the rack part of the thrusters and remember that a squat clean counts as the […]

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03 Jul Posted by in Uncategorized | Comments

Holiday Monday WOD

Just a reminder there are only two classes today, 9:30 am and 4:45 pm Enjoy your day!!

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01 Jul Posted by in Uncategorized | Comments

Happy ‘150’ Canada

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