CrossFitters! We will be closed on Monday, July 3 for the Canada Day Long Weekend. Friday, June 30 - Regular Hours Saturday, July 1 - Regular Hours Sunday, July 2 - Regular Hours Monday, July 3 - Closed Enjoy the sunshine, and we'll see you back on Tuesday!

"Regionals 2017 - Mash Up" With a partner - running clock Part A For Reps 0:00 - 6:00 *rest 6:00 - 10:00 Part B For Time 10:00 - 26:00 Part A) (6 min cap) Partner 1: 21-15-9 DB Snatch (35/50) Ring Dips Partner 2: 21-15-9 Pull ups DB OHS (35/50) * Remaining time: Max reps [...]

"X Factor!" Teams of 3 Divide work evenly with one athlete working at a time. 4 Rounds For Time (Comp & Fitness) X Pushups X Pullups X Thrusters 65/95 X Situps (Bootcamp) X Pushups X Pullups X Thrusters @ manageable weight X Situps All members of the team row their required distance, add up their [...]

Wishing the best of luck to Kayvan Khalilzadeh & Mahyar Ghorbanzadeh, who are competing at the BCWA Sea Festival Open at The Salvation Army Cariboo Hill Temple today! Lift heavy shit! 

"Hortman" 45 min AMRAP (Comp 1) 800m Run 80 Air Squats 8 Ring Muscle-ups (Comp 2) 800m Run 80 Air Squats 8 Bar Muscle-ups (Fitness) 800m Run 80 Air Squats 16 Chest to Bar Pullups (Bootcamp) 800m Run 80 Air Squats 16 Pullups

Go as far as you can in 15 minutes 3/3/3,6/6/6,9/9/9...etc (Comp) Strict Handstand Push-ups Pistols (per leg) Burpees (Fitness) Handstand Push-ups Pistols (per leg) Burpees (Bootcamp) Seated DB Shoulder Press @ manageable weight Box Pistols (per leg) Burpees

"Don't Drop DT" AMRAP 25 minutes Teams of 2 For Rx teams, partner A does a round of "DT" then partner B does a round. Continue alternating rounds without putting the bar down. If you drop the bar or must put it down, your team runs 200m. If not using Rx'd weight, team must run [...]