• Sat 17NOV 2018
    2 Comments
    Iron Fist
    That Team WOD feeling.

    Iron Fist

    Don’t forget your 17 Burpees today!  😀    Team WOD Iron Fist Teams of 3 5 Rounds 60/45 Calorie Bike 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks   Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5: 185/125 *30 Minute Time Cap. *WOD can be modified to 60/45

  • Fri 16NOV 2018
    18 Comments
    Cover Girl

    Cover Girl

    Important News! Re: Parking We are about to welcome new neighbours to our building. “The Brick” will be moving into Unit A and there will be absolutely no parking allowed by our crew in front of their unit. Both of their shipping doors will be actively used throughout the day and their employees will be

  • Thu 15NOV 2018
    14 Comments
    Cold Feet

    Cold Feet

    Half way through our November Burpee Challenge! The reps are starting to accumulate. Keep it going Teams! 15 Burpees today!   Strength Clean & Jerk Complex 5 Sets (1 set every 2 minutes) Hang Squat Clean + Jerk + Hang Squat Clean + Jerk Build to a moderate set.   WOD Cold Feet AMRAP 12

  • Wed 14NOV 2018
    15 Comments
    Stick Up
    - Greg Glassman

    Stick Up

    14 Burpees today!   WOD Stick Up AMRAP 20 10 Thrusters (135/95) 15 Chest to Bar Pull-ups 20/15 Calorie Assault Bike   Delayed start by 2 minutes for larger classes then all Bikes become first come first served. Modify to 20/15 Calorie Row.   Extra Midline 4 Rounds (NFT) 10 Bent Over Barbell Rows* 10 Ring

  • Tue 13NOV 2018
    15 Comments
    Triple Double
    Jess

    Triple Double

    November Burpee Challenge 13 Burpees today! Keep it going gang and hold your partner accountable!  😀    Prep Power Snatch Build through planned WOD weights.   WOD Triple Double AMRAP 5 Buy in: 100 Double Unders Immediately Into… 12 Power Snatch (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes  AMRAP 5 Buy in:

  • Mon 12NOV 2018
    12 Comments
    Wrecking Crew
    Mya

    Wrecking Crew

    Open with Modified Hours today! Open Gym Sessions 6:00am – 7:00am 8:30am – 10:30am 11:30am – 1:30pm 3:00pm – 5:00pm Pick your spot and reserve on Zen Planner!   Don’t forget your 12 Burpees today!   Suggested WODs…   Partner WOD Wrecking Crew Teams of 2 5 Rounds 20 Hang Power Cleans (135/95)* 30/20 Calorie

  • Sun 11NOV 2018
    14 Comments
    Remembrance Day

    Remembrance Day

    🌺 Remembrance Day 🌺 9:30am to 11:00am. You have the choice of the Hero WOD “Nutts” or Open Gym. — For those choosing Open Gym, the strength floor and a portion of the wod floor should be available. — Let’s battle hard through a Hero WOD and have everything shut down by 11:00am out of respect

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