Workout of the Day


A. 5 rounds for time of:
5 Muscle-Ups
50 Double-Unders
10 Handstand Pushups



A. Barbell WOD

B. For time:
21 One-Legged Squats (65/40lbs DB)
15 Clean & Jerks (185/125lbs)
9 Muscle-Ups
-rest 15 minutes-
For time:
21 Parallette Handstand Pushups
15 Snatch (165/110lbs)
9 Muscle-Ups



A. 20 minutes working up to a Heavy Set:
2 Front Squats + 1 Jerk

B. 30 minutes of Squats
1) 15 minutes to build to your 90%
2) 1 ¼ Front Squats
5 x 2 @ 75-80%
*Every 2 minutes. 


Open Gym Membership

If you have not heard the news, we are now offering an Open Gym membership for athletes who are interested in using the Queen Street facility but do not wish to take our CrossFit or lifting classes. The Open Gym membership is $100/month regular pricing and $75/month for students. Sign-up can be done online -