Forging Elite Fitness
A Few Goals Our Crossfitters Have Achieved
The Problem With Gyms Right Now…
A better way to get in shape
CrossFit Is Different
Class Times & Rates
Holiday class times: 8:30am and 12:00pm only.
Date revised: 2020-02-04
|5:30AM||CrossFit Class||CrossFit Class||CrossFit Class|
|8:30AM||CrossFit Class||CrossFit Class||CrossFit Class||CrossFit Class||CrossFit Class||CrossFit Class|
|9:00AM||CrossFit Class||Open Gym|
|12:00PM||CrossFit Class||CrossFit Class||CrossFit Class||CrossFit Class|
|1:00PM||Elements (1pm – 3pm)|
|4:00PM||CrossFit Class||CrossFit Class||CrossFit Class||CrossFit Class||CrossFit Class|
|5:15PM||CrossFit Class||CrossFit Class||CrossFit Class||CrossFit Class||CrossFit Class|
|6:30PM||CrossFit Class||CrossFit Class||CrossFit Class||CrossFit Class||CrossFit Class|
Open Gym is available during all class times except Elements and yoga.
|Elements Class (starting March 1, 2021)||no cost|
|Unlimited month to month membership||$168+GST|
|Unlimited First Responder month to month membership (police, fire, EHS, CBSA, Corrections – 10% discount)||$151.20+GST|
|Unlimited Students and Seniors (65+) month to month membership||$151.20+GST|
|Unlimited Couples month to month membership (10% discount)||$302.40+GST|
|One year unlimited membership (15% discount)||$1713.60+GST|
|Six month unlimited membership (10% discount)||$907.20+GST|
|Three month unlimited membership||$456+GST|
|CrossFit Kids – Ages 5 to 11 – month to month||$60+GST|
|CrossFit Teens – Ages 12 to 17 – month to month||$85+GST|
|Open Gym (starting March 1, 2021)||$47.62+GST|
The 9 Foundational Movements of Crossfit
SUMO DEADLIFT HIGH PULL
Images courtesy of CrossFit Inc
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.
New To CrossFit?
If you’re ready to join, but you don’t have any CrossFit experience or simply want a refresher, we encourage all athletes to complete our Elements introductory session.
In Elements, your coach will first orient you to the gym, our current COVID safety protocols and then teach the foundational movements of CrossFit plus a few extra teaching points along with the CrossFit ‘lingo’. We’ll also finish with a WOD (workout of the day) that will feature some of the movements that you learned in your session. Elements is currently about a 2-hour session and is no charge and most importantly you’ll have fun! We schedule these on most Saturdays.
Upon completion of Elements you’ll be welcomed into our amazing community through our regular classes. If you’re a little unsure we offer a free trial session as well. From there we offer monthly memberships, Personal Training sessions, group classes or individual sessions where you can practice and do your own thing. We will be here to assist you to help you reach your fitness goals.
Once you’ve decided you’d like to get started, you’ll need to register and also sign up for each session. We will activate your registration through Wodify software. You will receive a confirmation email from Wodify with a Login and Password requesting you to complete the profile information including preferred method of payment. Payments can be made either by credit card (MC/Visa) or by direct debit. If you have any questions and are ready to get started please contact us at: [email protected]
1:00 Easy Cardio
10 Samson Lunges
5 Inchworm + Push-Up
10 Bird Dogs
5/5 Cossack Squats
ON A 5:00 RUNNING CLOCK...
2:00 Cardio of Choice
1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)
8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)
Walking Recovery in Time Remaining*...
*Practice nasal breathing during recovery
-No Additional Rest b/t Sets-
2:00 Straddle Pose
2:00 Forward Fold
2:00 Olympic Wall Squat