Good morning! It's official! We will be hosting a 2-hour rowing workshop with Olympic rower Will Dean on Saturday, February 24, 2018 at our Vancouver location! Where: 1240 Richards Street, Vancouver BC When: Saturday, February 24, 2018 Duration: 2 Hours Cost: $30 Save the date and get your tickets through Mindbody!

5 Rounds For Time Time cap 20 minutes (Comp & Fitness) 40 Front Rack Alternating Step Back Lunges 65/95 30 Situps 20 Overhead Squats 65/95 (Bootcamp) 40 Front Rack Alternating Step Back Lunges @ manageable weight 30 Sit-ups 20 Overhead Squats @ manageable weight

We’ve got some exciting news! Starting January 15, 2018, we will be offering a CrossFit Kids program (ages 5-12) in West Van. Get your little monkeys to join us every Monday, Wednesday, and Friday at 3:45-4:30! If your kids would like to give it a try before signing up, we have a free trial class [...]

5 Rounds For Time 40 min cap E3MOM (Every 3 minutes) 30 Double Unders Start Wod with Double Unders (Comp) 15 Chest to Bar Pullups 15 Clapping Pushups 15 DB Thrusters 35/50 (Fitness) 15 Pushups 15 DB Thrusters 20/35 15 Pullups (Bootcamp) 15 DB Thrusters @ manageable weight 15 Ring Rows 15 Pushups

For Time 40 min cap Teams of 3 Divide work evenly with one athlete working at a time. 1500m Row Buy-in (switch every 250m) Then 5 Rounds 30 Alternating DB Snatches 35/50 30 Sit-ups 30 Wallballs 30 KB Sumo Deadlift High-Pulls 1/1.5p Then 1500m Row Cash-out (switch every 250m)

5 Rounds For Time Time cap 20 minutes (Comp) 5 Squat Cleans 150/205 10 Handstand Pushups 400m Run (Fitness) 5 Squat Cleans 115/165 7 Handstand Pushups 400m Run (Bootcamp) 5 Power Cleans 10 Pushups 400m Run