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December 2020

Lending Lotto Results


Wasn’t that a party?   Thanks to everyone who turned out last Saturday afternoon for our Lending Library Lotto Party!  Spirits were high and so were the stakes as participants vied for 7 rowers and 11 barbell sets. Such tension, such anticipation!  The good news, 33 of 48 participants got their first choice.  7 people [...]

Lending Lotto Results2020-12-04T15:59:29+00:00

Athletics: F45 Brain Food


Self Care. 3 The holiday season, while fun and joyous for many, can also be a tough go.    You may miss family members who have passed and feel sad and worried about changing times.  If you don’t have family, or finances are strained, the extra pressure of holiday expectations, real or imagined, can bring you [...]

Athletics: F45 Brain Food2020-12-03T22:04:37+00:00

The Holiday Slump


December is always a bad time of year for fitness.  With holidays looming and vacations booked, the fitness commitment you were so dedicated to in January is all but forgotten.  “What’s the point,” you think to yourself, “I’ll get back after it in the new year.”  After all, maybe you worked hard for eleven months [...]

The Holiday Slump2020-12-02T16:34:45+00:00

Handstand Walk & Pistols


Thursday will be more of a technique gymnastics day. After yesterdays run and burpees workout It is time for a little more skill practice. You will be working on you handstand walking and single legged squats. For some of you the five round workout below looks like a fun challenge and a great opportunity to [...]

Handstand Walk & Pistols2020-12-02T08:48:15+00:00

Athletics: Wednesday WOD


6 pm 12.2.20 Warm Up: 2 mins track starters 1 min bar or ring hang with slight twist about 1 min wall sit or squat hold 1 min banded pull-aparts and pull-overs 1 min plank jacks WOD: Night Fall 5 rounds 100’ walking lunge (or 40 alternating lunges in place) 200 m single DB or [...]

Athletics: Wednesday WOD2020-12-01T21:07:37+00:00

Flash Sale


You have been asking for it, here it is! Put in your order for Empower apparel at our pop-up online store by December 6th and your order will be delivered to Empower by December 16th. Apparel Options Hoodies: Solid colour Gildan  or two-tone San Mar hoodies available (request your name-drop if you would like your CrossFit [...]

Flash Sale2020-12-01T09:23:38+00:00

November 2020

December 1st Make Up Day


On the first day of December we will have our first make up day of the month. Make up days can be great to work on skills, do some light movement or make up a workout you may have missed. Please come prepared and have a look at one of our options below. It is [...]

December 1st Make Up Day2020-11-30T07:44:09+00:00

Athletics: Month End WOD


Monday 6pm 11.30.20 WOD*:  50-40-30-20-10 Box Jump (BJ) 50-40-30-20-10 Alternating Arm DB Floor Press 25-20-15-10-5 Strict Pull-ups *WOD work flow is box jump, floor press, strict pull-ups i.e. you'll complete 50 BJ,  then 50 alternating floor press then 25 pull-ups, then 40 BJ, 40 alternating floor press, 20 pull-ups... WOD Notes:  Find box jump height [...]

Athletics: Month End WOD2020-11-29T20:19:38+00:00

Holy Smokes, It’s December Already!


Rowdy said it best: "The weeks have seemed to drag on but the months have flown by!"  2020 has been both a torturous marathon and a speeding train wreck but Tuesday we're into the final month of the year and I think no matter your religious leanings, we could all use a little Christmas [...]

Holy Smokes, It’s December Already!2020-11-29T13:02:47+00:00

Sunday Morning Athletics 11.29.20 11:15 am


Closing out November. Way to keep your fitness going during this challenging month all! You’ve been thrown many curve balls but you’ve worked around them and kept going.  It's been great to have you taking down wods on Zoom, in Open Gyms and also to know when you've been fitting it in on your own.  [...]

Sunday Morning Athletics 11.29.20 11:15 am2020-11-28T20:38:18+00:00