Weekly Preview

  • EMPOWER Bootcamp
    Join us in the excitement of launching the EMPOWER by CFC Bootcamp this week! Check out the FB page or website and sign up today. Get your first month for as low as $75 or $99 for unlimited classes. EMPOWER is a 1-hour, coach-led bootcamp consisting of… A Warm-Up: to get your heart rate up and blood flowing. Strength Work: Variety of body-weight, core, glute and kettle-bell work to activate, strengthen and tighten muscle tissue. Cardio & Core: A challenging cardiovascular/conditioning session that will get a great sweat going and leave you feeling slim, accomplished and ready for anything. Sometimes with a devious core-finisher! Check out the FB page or website and sign up today. Get your first month for as low as $75 or $99 for unlimited classes.
  • Next On-Ramp (Intro) Program: July 4
    Our next On-Ramp (Intro/Beginner) Program starts Tuesday, July 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.

Week of July 2

Monday: Hang Power Clean, Team Chipper

Tuesday: Push Press, 18min triplet

Wednesday: Skill/Strength Work, “Baseline” or “Double Baseline”

Barbell Club: Hang Power Snatch, SG Dead-lift, Back Squats + accessory work

Thursday: Back squat, “T.U.P.”

Friday: Bench Press, 4 round circuit

Saturday: Front Squat, Corydon 757 Workout

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: Hang Power Clean, Push Jerk, Front 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.