Weekly Preview

  • Free Trial Classes
    Want to see what crossfit is all about? Grab a friend or family member and sign up on the website for a FREE TRIAL/INTRO CLASS. You’ll do a group warm-up, work on the skill/strength component of the daily with other newcomers and tackle a scaled crossfit-style workout! Multiple time slot available, sign up online or drop us an email. This is going to be fun!
  • Next On-Ramp (Intro) Program: April 4
    Our next On-Ramp (Intro/Beginner) Program starts Tuesday, April 4 and runs three times/classes per week for four weeks. You’ll learn the fundamentals of everything we do in both strength and skill; have a fun group warm-up and mobility session and of course end the day with a mid-to-high intensity crossfit-inspired workout that will challenge you can get a great sweat going! Register online via our website or email and reserve your spot today.
  • 2017 CF Open Complete
    It’s official, the 2017 Open is done! And done well we must say. It has been an incredible stretch of workouts, energy and excitement and we couldn’t be happier with atmosphere and results of all our members. Hope you had fun, check out the leaderboard after all the score are in on Monday night and see where you, your fellow members and our CFC Team finished up this year.

Week of March 26

Monday: Back Squat, EMOTM escalating work/rest ratio

Tuesday: Power Clean Complex “Macho Man”, double-metcon conditioning

Wednesday: Skill/Strength Work, 15min AMRAP

Barbell Club 15: Clean & Jerk, Clean Pull, Bench Press, Front Squat + accessory work

Thursday: Dead-lift, EMOTM BB/KB complex challenge

Friday: Shoulder Press, EMOTM + row test

Saturday: Overhead Squat, interval couplet ladder

Sunday: BB Club + Open Gym… Come in for skill work or make up a workout you missed this week. Let’s have some fun!

Barbell Club 16: Snatch, Snatch pull, Overhead Squat + accessory work

Plus…

Helpful Links

  • Yoga poses for low-back relief https://breakingmuscle.com/fitness/the-magnificent-7-yoga-poses-for-lower-back-relief

Next On-Ramp

Now scheduling for our next on-ramp, spread the word! Our On-Ramp (intro) program runs three times/classes per week for four weeks. You’ll learn the fundamentals of everything we do in both strength and skill; have a fun group warm-up and mobility session and of course end the day with a mid-to-high intensity crossfit-inspired workout that will challenge you can get a great sweat going!

  • Price: $175+GST
  • Register online HERE or via our website/email and reserve your spot today.

Fun Features in WODIFY

  • Athlete Performance: Enter your results in ‘Athlete Performance’ and track your progress, percentages, etc.
  • Whiteboard: visit the ‘whiteboard’ to view scores of yourself and fellow members from current or previous days. A great way to see how others are doing and what comments they had.
  • Leader board: view ‘leader board’ for top PRs and scores for lifts, benchmark workouts, etc.

Enter you performance right at the kiosk, front desk, smart phone or when you get home. We’d love to see your progress and comments. Even better, we’d like to know your goals! Let your coach know next time you’re in or drop us an email.