Kick Ass Results

AJ with her game face on.  Thanks for the photos Wendy!  Congratulations to all the competitors this last weekend.  We had some interesting workouts and obstacles thrown at us this year.  Here is a list of the workouts that we completed as well as the standings that we have record of. Make sure to congratulate […]

We have some girl power in the gym!  Over the last 4 months, there has been 4 girls that have got their first muscle up 🙂  Our leaderboard spots are full.  So if you want to get on the leaderboard you will need to string 2 reps together. Way to go Murphy!  She not only

  Great turnout on Saturday at the Cindy challenge. Lots of positive energy and amazing results. Way to go team! Check out the results below: Beginner Woman Prelims – Reps Finals – Reps Difference Cindy Davis 274 369 95 Courtney Sims 375 456 81 Kim Cameron 262 305 43 Intermediate Woman Prelims – Reps Finals

Lindsey Smith at the CrossFit Game,  Photo from CrossFit Fly We spent a lot of time this month working on Snatch technique and skill transfer exercises.  We hope that you learnt at least one thing to help improve your Olympic Lifting.  If you didn’t,  make sure to book a skills session soon to get some

Last Friday, a small group of us went down to Seattle to compete in the 3rd annual Pipehitters competition hosted by Old Country Iron. Pipehitters is a Crossfit comp that focuses on the heavy stuff so naturally Jeremy Bomhof and Adrianna signed up, for reasons I am still not sure of, I did too. After

You may recognize the guy on the right from the 9:30 a.m. session, and wonder where he has been the last few months.  Shell has been training hard getting ready for the Subaru Sooke Triathlon.  “Third in the old guys division and 64/118 overall” says Shell.  Way to go! We are so proud! Shell shared

Hang in there Soley! Way to go team, you made it through the month of lots of time spent in the L-sit.  Try to keep up this skill as much as possible as it is very important to build up core strength which will transfer into helping with all the CrossFit movements! Here are the

May Skill of the Month – Strict Pullup results are in… Congratulations for working so hard in May to improve your strict pullup.  Lots of members had to step back and make sure that their movement was safe and their technique was correct, but in the long run, they still got stronger! Average increase in

The High Peformance Pyramid.  Do you have what it takes? (image courtesy of Wellness Vancouver) Hey Zoners! Your Coaches and Apprentices want to know who among you is interested in doing the CrossFit Open competition in 2013.  This is because we’re already structuring our High Performance program to field an amazing team and individuals for

Many of you may be acquainted with Doug Willson, one of our intrepid Zone members. Doug originally came to us about a year ago, looking to get back into shape.  I quickly discovered that his history as an athlete, although perhaps long ago, was still affecting his performance:  this guy’s lifting technique was impeccable right