Forging Elite Fitness

A Few Goals Our Crossfitters Have Achieved

Climbed Elk Mountain in 0 mins
Mtn Biked Sunnyside Up in 0 mins
Finished Cultus Lake Triathlon in 0 mins

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

10:15AMCrossFit Class

Time/Day Mon Tues Wed Thurs Fri Sat Sun
5:30AM CrossFit Class CrossFit Class CrossFit Class
6:30AM
8:30AM CrossFit Class CrossFit Class CrossFit Class CrossFit Class CrossFit Class CrossFit Class
9:00AM CrossFit Class Open Gym
9:45AM CrossFit Class
10:15AM Open Gym
12:00PM CrossFit Class CrossFit Class CrossFit Class CrossFit Class
1:00PM Elements (1pm – 3pm)
3:15PM
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
7:45PM Yoga Olympic Lifting

Open Gym is available during all class times except Elements and yoga.

Feature Price
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

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

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]

DAILY WOD

Thursday
Warm-up
Warm-up
4 Sets (10:00 CAP)
1:00 Easy Cardio
10 Samson Lunges
5 Inchworm + Push-Up
10 Bird Dogs
5/5 Cossack Squats


Coaches Note -- After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout.
Workout
Metcon
4 SETS FOR QUALITY
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-

(No Measure)
Cool Down
Warm-up
FOR RECOVERY
2:00 Straddle Pose
2:00 Forward Fold
2:00 Olympic Wall Squat

(No Measure)

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