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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
30 Jun Posted by in Foody Friday | Comments

Easy Weekend Treat

Simple Paleo Reese Cups 1 cup smooth Almond Butter (or peanut butter if not strict Paleo) ½ cup unsweetened shredded coconut (optional) 1 tablespoon coconut oil 1 tablespoon honey 1 cup dark chocolate chips Instructions Place almond butter, oil and honey in a glass bowl then microwave for about 30 seconds or until melted. Stir […]


29 Jun Posted by in Uncategorized | Comments

SFZ WOD 06292017

The deadlifts here should be at a pretty challenging weight. Smaller sets are a must, if you cannot maintain a good flat back. ‘Touch and go’s’ should only be performed if technique is on point. The burpees are just next to the bar (not jumping over). With the burpees, avoid hyper extending the lumbar when […]


Long Weekend Class Schedule

Please make note of the class times and changes  for the upcoming long weekend! Saturday 9:30 am Sunday HP Cancelled Monday 9:30 am and 4:45 pm


27 Jun Posted by in Uncategorized | Comments

SFZ WOD 06272017

Squat snatching the OHS does count as one rep of overhead squat. Try and do this one as ‘unbroken’ as possible and make sure you hustle between movements. A lot of time can be lost if you ‘stroll’. Make sure the 100m sprint doesn’t turn into a ‘jog’.      


26 Jun Posted by in Uncategorized | Comments

SFZ WOD 06262017

Consider dropping the bar often due to the volume of cleans. Singles will be a good strategy for many. That said, do not waste time between sets and reps! Get right on to the next rep. Keep the low back flat, this combination has the potential to trash people’s backs if they aren’t thinking about […]