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Victoria  // Posts tagged as "Victoria"

10 Jun Posted by in Uncategorized | Comments

SFZ WOD 061017

Wod tips: This one starts with a bench press buy in. Have partners spot each other (everyone uses a spotter)! If you have someone who is better at bench (or any movement today for that matter) do some extra work to give their partner more rest and move more efficiently as a team. The partner […]


09 Jun Posted by in Foody Friday | Comments

Apricot Square

Here are some flavours you would never think to put together, but they work. This recipe is from Alive Magazine,  June 2017 issue 416. CURRY APRICOT BARS 1 1/2 cups unsalted dry roasted cashews 2 cups dried apricots 1/2 cup dried unsweetened coconut flakes 1/4 cup hemp hearts or sesame seeds 2 TBSP honey Juice 1/2 […]


08 Jun Posted by in Uncategorized | Comments

SFZ WOD 060817

Another volume workout today, particularly on the gymnastics movements. Make sure you are picking an option where you can maintain movement integrity throughout and not end up being destroyed. Oh, and another helpful tip….this one isn’t “won” by hammering that row 😉


Welcome Apprentice Coach Natasha

We are happy to announce Natasha Gold is joining us as an Apprentice Coach.  Natasha will be helping out  in three classes per week learning our programs and getting to know you.  Natasha has her  CrossFit  Level 1, Certification,   Agatsu Kettlebell L1 Certification and BA in Child Studies & Creative Writing.  Welcome to Our Zone!!


06 Jun Posted by in Graduates | Comments

Please Welcome, Andrew

Please help me welcome Andrew to the family! He and Kaleigh moved to the island from Vancouver. You may have had a chance to meet them at the Christmas party. Andrew just switched his trade to carpentry. Andrew used to be a CrossFit coach and Personal trainer. ~ Coach Dee