Mar 5, 2021

Saturday March 6, 2021

Part A

3 rounds
8/leg Single leg RDL to lunge
8 Broad jumps

Part B

30min EMOM
1-40sec Handstand hold
2- Max Air squats
3-40sec flex arm hang
4-Max jumping lunges.

Mar 4, 2021

Friday March 5, 2021

For time
8 rounds
8 push ups
16 Sit ups
4 Strict pull ups or 8 Duo DB bent over rows.
16 Air squats
8 DB Deadlifts
16 Lunges
8 Overhead press

Mar 3, 2021

Thursday March 4, 2021

Part A

AMRAP 4min
10 Alt DB snatch
10 Burpees
2min rest
4min AMRAP
10 DB cleans.
10 pull ups or Ring/TRX rows
2min rest
4min AMRAP
20 Wallballs or squat to press with single DB
10 Box Jump overs- hands can stay on box

Part B

EMOM x 8
1- 40sec plank
2- 40sec superman hold

Relaunch 2021

We are so excited to welcome you back to the box again, after a very extended 2nd lock down.

Welcome Back!!!

Starting Thursday March 4 we will be offering pre-registered Open Gym opportunities, very much like those we ran between November and December, 2020.

Open gyms will be maxed at 6 members per time slot.  Times slots will be scheduled for 75 minutes to allow a little more time for shoes etc before and after your hour workout.

Pre-registration will be required, in accordance with the current Provincial Regulations.  The open gym schedule will run through until Wednesday March 24.  Our hope is to hear an announcement with further easing of restrictions on Monday March 22, and we will seek to adapt and respond to those regulations by Thursday the 24th.

To meet our revenue needs in February we opened a number of CrossFit kids sessions, following allowances provided in youth sports regulations announced in early February.  We will continue to run these sessions through until March 19.  As a result, many of our evening prime-time open gym sessions will not be available for the coming three weeks.  We apologize for the limited evening times.  To ensure we have as many open spots in the other drop-in slots, we will be offering them first to our current and active members.

Members who have a current and active membership will be able to start signing up for open gym times at 6pm tonight and will have exclusive access to sign ups through until Wednesday, March 10.  You can sign up all the way through until March 24.  If your billing cycle lands during this time, therefore making you unable to sign up, please e-mail with the list of times you'd like to register for, and we'll do your sign ups for you.

Beginning Thursday March 10 we are pleased to welcome new or currently inactive members.  If you have a currently inactive membership, or if you are new and would like to sign up, please e-mail  We will re-activate your membership staring Wednesday March 10 so you can begin signing up for open gym times starting March 11.

The current, relevant, provincial health regulations require physical distancing of a minimum of 3 meters between exercisers.  Masks must be worn while not engaging in your activities.  And high intensity activities are not allowed.  High vs Low intensity is different for every exerciser and so we will continue to program for you as we have been, and we'll respect your interpretation of how to maintain a safe and appropriate level of intensity for yourself and those around you.

As always, if you are unwell, or if you feel that your presence at the gym in any way puts those around you at even the slightest risk, we ask that you stay home.

Please, as you've shown so well in November and December, continue to clean up after your workouts by mopping your space and cleaning/disinfecting all equipment.  Please also ensure your own personal hygiene by washing and/or sanitizing your hands upon entry, before exiting, and throughout your workouts.

If we can assist you in any way to make your open gym experience better, please don't hesitate to reach out.  Our coaches are available and excited to work with you.

Equipment Loaners - If you have equipment from the box, we need it back.  Thank you for taking good care of it for the past 12 weeks, and we hope you've found good use of it.  Please bring it back between 5:30am and 9:30pm on Thursday, 5:30am and 7:15pm Friday, or between 7am and 2:45pm Saturday or Sunday this weekend, March 4 thru 7.  The list of loaned equipment will be on the table with sanitizers etc.  Please check off your items from your list as you return items.

As always, fire your questions and we'll do our best to answer them quickly.

Mar 2, 2021

Wednesday March 3, 2021

We are getting set to re-open!!

There are MANY details still to iron out.  Thank you everyone for your ongoing patience.  Please watch for details tomorrow.  We'll update you as early as we can in the day on our re-open plan for Thursday as well as our plan to collect back all of our equipment loaners.

Part A

3 rounds

100 DU’s
8 wall walks.
20 Box jumps/ step ups

Part B

3 rounds
10sec of each
Hollow hold
Hollow rock
Tuck ups
Alternating V-ups
Hollow rock
Hollow hold
1min rest

Mar 1, 2021

Tuesday March 2, 2021

For time
800m run
Then 8 rounds
12 DB Deadlifts
12 DB swings
12 DB Thrusters
800m run

Feb 28, 2021

Monday March 1, 2021

Part A

EMOM x 12- 4 rounds
1- 10 Single leg RDL- right leg
2- 10 SL RDL-left leg
3- 25 Glute bridges

Part B

E3MOM x 4
30 MB Clean or DB Cleans
Max MB goblet squats in remaining time
Rest 2min after each round