• Tuesday, Aug 6th

    Mobility: 8 minutes to address your mobility restrictions.

    Strength: Hang Power Clean

    10 min EMOM: Begin with 60% of 1RM and add 10# (guys) and 5# (girls) every minute until reaching a maximum working set.

    *IF you cannot keep ascending weight, continue to complete reps at last successful lift attempt.

    ex. 1RM max-200# Start weight-120# Completion of 10 rounds- 220#

    W.O.D:

    “Nasty Girls”

    3 Rounds, for time:

    > 50 Air Squats
    > 7 Muscle-Ups
    > 10 Hang Power Clean (135/95#)

  • Athlete of the Month-July: The Kokanee Ranger

    Athlete Profile: Matthew Tunnicliffe

    Hometown: Gananoque, Ontario

    Age: 28
    Click to read more

  • Lil’ Nutts!

    We are hosting our first in house CrossFit Competition tomorrow “Lil’ Nutts!”

    This competition is a charity event supporting the CrossFit West10 team involved in the annual Nutts Cup competition at CrossFit Vancouver at CrossFit Vancouver on August 17th.