Month: January 2012

  • Saturday & Sunday, January 7 & 8th, 2012

    Hey guys! Great work today! Get used to being busier in the gym with everything we’re doing. We’re going to optimize our time in there! You guys are doing amazing! I’ve seen first double unders, first handstand pushups, and some seriously impressive gains in strength this week. See you guys this weekend for some fun…

  • Friday, January 6th, 2012

    Hey Folks! We’ve got a month until the Open – so it’s time to start being efficient with your warm-up and adding in some skills you want to work on… or working on your pull up progressions, etc. And let’s really start crushing those workouts – you guys are doing great with form so far,…

  • Thursday, January 5th, 2012

    Hey Guys So I know it’s Squat again on here (the website) but we skipped it last time in favour of presses. Sooooo, we’ll squat! Yessss, everyone’s favourite! Make sure you’re all signing up online here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=21687 If there is no one signed up for a certain time, I will be using that time to…

  • Wednesday, January 4th, 2011

    Hey Guys! It was awesome to have some people out for OnRamp tonight, I look forward to making fire-breathers (very good crossfitters) out of you guys! Once again, here is the link for signing up online: https://clients.mindbodyonline.com/ASP/home.asp?studioid=21687 Send it to your friends, family and everyone else you want to join up to CrossFit! For those…

  • Tuesday, January 3rd, 2012

    Hey Guys! I’m excited to meet some of the new folks. I’m skipping back around to the beginning – but if you’ve been to one of the OnRamp classes, but haven’t finished the series, don’t worry about it. Come in, and if you’ve already learned squats, we’ll go over something you haven’t… there’s always more…

  • Monday, January 2nd, 2012!

    Whoa… writing 2012 is weird. Hope everyone has recovered well and is ready for an awesome year of progress in health, performance and longevity. Warm-Up Hang Squat Clean • 5-5-5-3-3-3 Tabata Mash-up: • Front Squats • Push press • KB swings • 20 Second plank Stretch: • Quads & Glutes Stabilize: • Rotator cuff work…

  • Sunday, January 1st, 2012!

    Happy new year! Take the day I recover! See you Monday for normal hours! Cheers, Adam

  • Saturday, December 31, 2011

    Hey folks! So tomorrow we’re open tomorrow from 10-12! Come get a wod in before spending the night drinking lots of calories! See you tomorrow! Remember we’re closed on Sunday!