Hey Folks! Great job on todays lung-fest of a WOD.  Shows the value of practicing your double unders! wink wink Please everyone take a moment when you enter the gym to sign in on the laptop over by the whiteboard/PR Bell – Thanks! It’s wednesday night – that means Wings with James F for his…

Hey Folks! Awesome work on todays WOD – you all made it look a lot easier than it looked on the whiteboard!  Getting down with the fitness! Wednesday night we’re going to do wings at the DogHouse to show James F how much we’ll miss him (he’s moving back to Missisauga).  I believe the plan…

Hey Folks! Sounds like you guys battled some epic WODs this weekend – keep up the great work! 🙂 Warm up 2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 10 band pulls [av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-7zo35j’] [av_toggle title=’Health’ tags=” av_uid=’av-60fkmf’] Back Squat 2×5 Kettlebell Swings 2×10 Russian, Heavy. For Time: 5…

Hey Folks! Next week we’re going to the Doghouse for James F’s farewell party.  We’re gonna crush some wings (or deep friend pickles!) and unfortunately say bye to one of the best James’ at our gym – At least in the top 3. Warm up 2 Rounds – 10 toe touches, 10 walking lunges, 10…

Hey Folks! It’s BenchMark Thursday!  My favourite kind of Thursday.  It’s going to be a difficult WOD, but it should be fun (as usual), and likely more fun than Mondays WOD (sorry about that haha). Warm up 2 Rounds – 10 Reverse Dislocates, 10 walking lunges, 10 push up plus, 1 Minute squat therapy [av_toggle_container…

Hey Folks! We’re considering moving to more structured classes for the Health and Longevity in the near future.  I think too much chaos is leading to our coaches not being able to give as good a service as is possible.  That being said – 6am, 7am, 6pm and 7pm are a lock for sure.  When…

Hey Folks! Good work on todays WOD – I think secretly the Health WOD was just as difficult as the Longevity WOD.  It’s hard to give everything on the rower for 3 minutes, and then do it again! 🙂 but then… Thrusters are kind of like a trump card. Warm up 2 Rounds – 10…

Hey Folks! Awesome weekend!  Nice to work in some Rope Climbs and build some some Front Squat and Push Press strength! We no longer have our magnet sign at the road (just for a couple months) – So if you’ve mentioned to a friend that they should come check the place out, you’ll have to…

Hey Folks! So?  How was Nate?  Good times right?  You can expect more awesome, Classic CrossFit WODs on Thursdays throughout the summer.  Some of them will be judged – so chase that virtuosity and don’t leave it to the judge to correct you. Warm up 1 Round – 10 squats, 10 push ups, 10 ring…