• Refuel and Recover Recipe – By Sinead

    28 October 2018 Dan Thomas

    Refuel and Recover Breakfast Pancake (Serves 2) After a heavy morning workout, this provides much-needed protein, fat and carbohydrate to replenish energy stores, repair muscles and enable hypertrophy (muscle growth). It…

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  • Events and Updates!

    26 October 2018 Dan Thomas

    Bring a Friend Week – November 19th – November 24th For those of you that have that one friend that has always been interested in trying out crossfit with you but never really had the proper opportunity ̵…

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  • Olympic Lifting for the Week!

    23 October 2018 Dan Thomas

    Wednesday Squatting bias Back squat 5 x 3@80% Power clean 3 x 2@ 80% Jerk dip + Split jerk 4 x 1+2@80-82.5%% Technique bias 3 Position clean 4 x 1@80% Clean deadlift 3 x 3@ 105-110% Pause Back squat 3 x 3@77.5-80% w/2 se…

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  • The Halloween Throwdown is Here!

    21 October 2018 Dan Thomas

    The annual Halloween Party is here! If you’ve missed any of our prior announcements up until now you’ve clearly been living under a rock. So one more time here’s the details of how it’s going down…

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  • Events and Updates!

    19 October 2018 Dan Thomas

    Halloween Party – Friday October 26th 18:00 to 20:00 The annual Halloween Party is in the works! We will be running the night as a any sex pairs competition for the evening. Aka Boy/Girl Girl/Girl or Boy/Boy is all…

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  • Olympic Lifting Programming For the Week!

    16 October 2018 Dan Thomas

    Wednesday Squatting bias Front squat 4 x 3@75% Power snatch 3 x 2@75% Push Press 3 x 3@75% Technique bias Snatch + Hang snatch 5 x 1+1@75% Snatch balance + Oh squat 3 x 1+1@75% Front squat 3 x 3@75% Accessory work will b…

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  • Oly Cycle , Phase 2 – By Coach Milo

    14 October 2018 Dan Thomas

    Hey Team! So we have just finished up the last week of the cycle focusing on the Oly lifts for some strength work. Now going into the next phase. Although it was a shorter cycle we now want to be able to use these new we…

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  • Events and Updates!

    12 October 2018 Dan Thomas

    Announcements Gym Closure – October 13th and 14th As we are going to be hosting the CrossFit Gymnastics seminar, there will be no classes on schedule for the weekend (this includes Yoga, CrossFit Kids, and OLY). Up…

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  • O.H. Mobility Follow Up: Reason and Theory – by Coach James

    9 October 2018 Dan Thomas

    In Sunday’s blog post Coach James took us through some of his daily routine that he uses on himself for his own overhead mobility gains. I asked him to follow up with a few of the reasons to his methods to understa…

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  • Overhead Shoulder Mobility Hacks – By Coach James

    7 October 2018 Dan Thomas

    When it comes to shoulder flexibility and mobility there’s 2 areas of musculature that will dramatically effect our range of movement and overhead position. The first being our pecs and the second being our lats both o…

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