Ready to change your life?

Building a strong community

Welcome to your new playground

Latest News

  • 24APR
    20 Comments
    Shaggy

    Shaggy

    In 10 minutes…. 40 Burpees Then with remaining time AMRAP 10 Toes to Bar 30 Double Unders

  • 23APR
    62 Comments
    Randy

    Randy

    After your Warm-up on the Strength Floor: “Randy” 75 Power Snatches for Time (75/55)   On the WOD Floor: EMOTM for 10 Minutes Odd:  200m Run Even:  Max Reps of Muscle-ups or Strict Pull-ups     “Three Provinces, One Community” In Canada East, we are proud to to say that 10 of our athletes have been awarded

  • 22APR
    75 Comments
    Thundercat

    Thundercat

    Strength: Squat Clean & Jerk 3RM   WOD:  (16 min cap) “Thundercat” 50-40-30-20-10  Wallballs (20/14) 25-20-15-10-5  Box Jumps (24/20)   Scale 1: 45-35-25-15 Wallballs 23-17-12-8 Box Jumps   Scale 2: 40-30-20-10 Wallballs 20-15-10-5 Box Jumps   Extra Strength: EMOTM for 5 Minutes 5 Squat Snatches

CrossFit Journal: The Performance-Based Lifestyle Resource Shop Now Rogue Fitness