Please welcome Jake to the CrossFit family! He was a member a few years ago and missed us so much he decided to come back and play. Great having you as a part of the family and early morning crew. ~ Deanna
This is the second to last week of the front box squats. We have moved up to 65-75% on the bar. Really dial in the upright position and being explosive out of the bottom to get prepped for the next strength cycle (squat) cleans. Have some fun and start to challenge yourself. Next week we […]
The Christmas party is 2 weeks away! Get your tickets before December 3rd! Bring your spouse or best friend to come and party with your family! Cash or cheque for tickets only!
While spending some time in Parksville we just had to go to the fish store at French beach. While Checking out the shelves I found salmon bacon-yes that’s right salmon bacon. When at the hour came along I decided to use the salmon bacon and wrap it around whole water chestnuts and bake for 10 […]
Some tips for today’s work. Keep the pace steady on the beginning of the clean and jerks so you can finish strong at the end of the set. Hustle between transitions and go for unbroken sets since there is a bit of rest built into every transition. The single arm swings are Russian height, and make […]