Forging Elite Fitness

A Few Goals Our Crossfitters Have Achieved

Climb Elk Mountain in 0 mins
Mtn Bike Sunnyside Up in 0 mins
Finish Cultus Lake Triathlon in 0 mins

The Problem With Gyms

A better way to get in shape

CrossFit Is Different

Class Times & Rates

Holiday class times: 8:00am and 4:00pm only.
Date revised: 2018-11-02

Time/Day Mon Tues Wed Thurs Fri Sat Sun
5:30AM CF Class CF Class CF Class CF Class CF Class
6:30AM Open Gym Open Gym Open Gym Open Gym Open Gym
8:00AM CF Class
8:30AM CF Class CF Class CF Class CF Class CF Class
9:00AM Open Gym
10:00AM Yoga w/ Christie
12:00PM CF Class CF Class CF Class Yoga w/ Christie
4:00PM CF Class CF Class CF Class CF Class CF Class
5:00PM CF Class CF Class Open Gym CF Class CF Class
6:00PM CF Class CF Class CF Class CF Class Open Gym
7:00PM Elements Olympic Lifting Elements
7:30PM Yoga w/ John
Feature Price
Unlimited month to month membership $160+GST
Unlimited First Responder month to month membership (police, fire, EHS, CBSA, Corrections) $135+GST
Unlimited Students and Seniors (65+) month to month membership $135+GST
Unlimited Corporate rates (please call for details) $135+GST
Unlimited Couples month to month membership $275+GST
One year unlimited membership $1632+GST
Six month unlimited membership $864+GST
Three month unlimited membership $456+GST

Membership Policies Apply to all memberships.

The 9 Foundational Movements of Crossfit

AIR SQUAT

FRONT SQUAT

OVERHEAD SQUAT

SHOULDER PRESS

PUSH PRESS

PUSH JERK

DEADLIFT

MEDICINE-BALL CLEAN

SUMO DEADLIFT HIGH PULL

What Is CrossFit?

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more.

These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time.

Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort.

By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

DAILY WOD

Wednesday December 19, 2018
Metcon (Time)
21-15-9
Dumbbell Thrusters
L-Pull ups

Choose the heaviest dumbbells and most difficult variant of pull ups at which you can still complete 21 reps unbroken. Try for each exercise to be completed unbroken.

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