Your partner will thank you 😉 Today’s workout is a barbell partner workout. It is comprised of deadlifts, hang power cleans, shoulder to overhead, stretcher carry and some partner carries. On the team, each partner will have their own barbell because while one partner is doing repetitions, the other partner is doing various static barbell […]
Don’t carb load for this partner workout! Read More »
Lionel loves cleans! Clean weights that is! Come down and work on cleans from the hang below the knee at the 10:45am class. No need to pre-register. Just show up early to mobilize before class. And bring your socks, right Jessie?
No change for HP folks. Â 9:30 Sunday. Â We’ve got some O-lifting technique as well as a few other fun things that will pop up. Sean
Pembroke: Saturday 10:00am only Sunday HP 9:30am Monday 9:30am, and 7:30pm only Westshore Saturday 8:00am Monday 9:30am only Coaches Notes: Today’s workout is a benchmark workout done team style. There were lots of pullups in the workout yesterday, so if you are sore from the movement, sub in ring rows One partner working at
Long Weekend hours reminder Read More »
Pembroke: Saturday 10:00am only Sunday HP 9:30am Monday 9:30am, and 7:30pm only Westshore Saturday 8:00am Monday 9:30am only OLY CLASS: Come in and work on Snatch grip push press/jerk with Sean. Build that shoulder strength and get used to lowering the bar onto the your back. Coaches Notes: On the medball situp and throw,
BC Day Long weekend hours Read More »
Would you like to try something different? Urban Boot Camp is coming to CrossFit Zone July 24th WHO – Everyone… Invite your friends and family! No need to have completed the Intro program WHAT – The Urban Bootcamp is a short (fun) 45 minute workout in random places in the City WHERE – Meet at
Urban Boot Camp coming soon…. Read More »
A quick reminder that there are limited classes at both location for both locations today and tomorrow. Monday: 12:00pm & 5:30pm Westshore 9:30am, 12:15pm, 5:30pm & 7:30pm Downtown Tuesday: 9:30am Westshore 9:30am & 5:30pm Downtown Coaches Notes: This workout is a long burner and could become even longer if not scaled appropriately. Options for
Back to the gym this week. Got a fun partner WOD which should be a really good test. Hope to see you at 9:30 in the good old morning  🙂
The attendance in the Pre-Register Olympic lifting class has slowed down in the last few weeks. Have you been skipping it because you forgot to pre-register? Feel free to show up to either the Wednesday 6:30pm or Friday 10:45am class as we have not reached full capacity in the last month. We will let you
Pre-Register Oly Class Read More »
