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.
  • Free Intro Classes: Tues, Thurs, Sat
    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!

Week of Sept. 17

Monday: Front Squats, double-metcon

Tuesday: Bench Press, row+ conditioning

Wednesday: Skill/Strength Work, Running & Barbell Metcon

Barbell Club: Power Snatch, Power Clean, Shoulder Press + accessory work

Thursday: Snatch, 11-minute AMRAP

Friday: Push Press, 6-round intervals

Saturday: Hang Power Cleans, 4-round “Nasty-Girls” Variation

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 Clean ad Jerk, More Jerks, Back Squats + 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.