1. For Time: 5 Rounds of: 5 Pull ups 5 Front Squat (155/105) 5 Box Jumps (30/24) Rest 5 minutes 2. For Time 5 Rounds of: 10 Toes to Bar 20 Wall Balls

1 Deadlift 10-8-6-4-2 Increase the weight on each set 2. EMOM for 21 minutes Min 1- 40 sec max cal. row Min 2- 7 Bent over row +7 ring push up Min 3- 10 Burpee Broad Jumps

This weekend was a busy one!  Congratulations to all our athletes that participated at the 2 Bars, 1 Snatch competition this past weekend.  You made us all very proud.  Mike, Dan and Steph had a great run in the Elite division.  While Matt, Candace an ... Continue Reading

REVANATION: we have 3 teams competing this weekend at the 2 Bars 1 Snatch Crossfit competition.  Come on out to cheer our teams!  The event takes place Sunday at 8am at Canlan Sportsplex 3360 Wolfedale Road, Mississauga, Ontario L5C 1W4 It’s going ... Continue Reading

1. Four sets of : Stiff leg deadlift 4x 4-6 reps Ring dips x max reps 2. AMRAP for 15 minutes 20 box jump overs 15 ring row 10 Hand release push up