It’s hard to believe we’re up to phase 5 of the year. May will bring some EMOM's (Every minute on the minute, or there abouts) and some time to try and express the foundations that we have built in Jan through April. A brief schedule will go like this: Monday: Lower body with a work rest component in the WOD... [Read more]

  Last week of the month is here already. Hope you're ready for this! By now we should know the loads used for the prescribed A's & B's. Next month we should be looking to work towards those PB's. Especially for those who have been following the program since January. We've built the base, tasted some heavier weights and now... [Read more]

  This week in the workouts that are broken up with the rest periods timed we will need to work hard and fast to get the allotted work done, rest and repeat. For those that are a little longer and continuous, please pace your self steady. Learn your gears and how your body reacts to the stimulus! Next month, we're... [Read more]

  Hope you've remembered your numbers from last week. This week we will see some of the percentages head north. Pay some good attention to them and use them to your advantage. This week in the workouts that are broken up with the rest periods timed we will need to work hard and fast to get the allotted work done,... [Read more]

Welcome to April, yes, we're a quarter of the way there already. With a new month will bring some new strength and a slight change in the CrossFit programming, as always. A few things to note about this month will be in further inclusion of the major lifts and also some set structure or the energy system days. Wednesdays will... [Read more]

A 'BIG THANK YOU' goes out to all those who took the 8.34 minutes on average to fill out the members' survey. Over the coming weeks, we will go over all 153 results and come back to you all. - This week you will see some workouts that aren't 'for time' or 'as fast as possible' yet you will see... [Read more]

Summers coming and we're ramping up the training nicely. We're getting used to the movements now and really starting to feel the movements. Strength if being gained and workouts are getting crushed. We've got a good mix of heavy and hard along with some pure conditioning workouts with don't involve burying ourselves. Along with this, there has been a rumour... [Read more]

  Hopefully, we have all had the chance to fill out the 2019 Members Survey by now. If not, there is still time. Head on over and fill it out. Hopefully, we liked getting back into the swing of some of the big lifts. Now we all know about those pauses to get you working. Over the next month spend... [Read more]