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BC  // Posts tagged as "BC"

Reason’s why to remember your Numbers

As coaches, we can’t help but get a little heavy-hearted when we ask a client a question such as, ‘What’s your 1RM clean?’ and we are met with a blank stare. Worse still is a confused look followed by, ‘Which one’s the clean again?’ Let me reiterate: WE DO NOT care what your numbers are. […]


15 Nov Posted by in Graduates | Comments

Please Welcome, Brian!

Everyone welcome Brian! Little known facts about him. He paddles with Scott A and David F (probably the coolest boat ever) he has the best beard this place has ever seen (there’s a leaderboard spot for him) he went 1000+ days without shaving. He loves wine and cheese festivals….just kidding he’s the guy with the […]


14 Nov Posted by in Helpful Tips | Comments

Week four of front squat box squats

Are you starting to get a hang of the front box squat? Are you below parallel or almost there? This week I want you to really focus on driving up off the box in the same position as you lowered down in. Let’s stay as upright as we can, drive those knees out and use […]


10 Nov Posted by in Uncategorized | Comments


Different kind of wod for you today. The thrusters should be on the ‘heavy’ side, going too light will make this workout too much about the burpees.  For the burpees, stay sideways and keep the pace up. Letting yourself slow down here will drastically reduce the intensity because of the forced rests. For the lunge portion, […]


09 Nov Posted by in Graduates | Comments

Welcome Beth!

Welcome to our newest member Elizabeth Harvey! Beth recently relocated to Victoria, after spending the last few years living in Whistler. She loves the great outdoors and loves to challenge herself with new sports and adventures. Beth heard about CrossFit from some friends and has been itching to get to work. She will be a […]