Announcements
Don’t Forget to Register for the Fun In-House Comp!! Its Completely free, Everyone can complete the movements!
We may have even ordered some fun surprises for the gym to debut at the Comp 🙂 
HAPPY NEW YEAR
We hope everyone had a great Festive period. A warm thank you from Myself (Rob) and Dan and the team 🙂
News
Last week we said Goodbye for now in a Coaching Capacity to Roque, as most of you know he is in training and hired for West Van PD! 👮♂️ We wish him all the best and thank him for all of his fun classes! He will still be around a lot 🙂
New Coach
This week we will be onboarding a New Coach to take Roque’s hours and likely more! We are very excited to bring aboard Drew Kuperman, who will be starting in a week’s time!
Events
We have our First ever Individual In House Comp Saturday Jan 31st. I will confirm times closer to the date and we will release some workout Info soon 🙂
Lining up other events from the past few years to return in 2026, so stay tuned!
Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Clean Primer (Weight)
Clean High Pull + Hang Power Clean + Front Squat
4 Sets [50-55%]
Hang Clean
8 Sets of 1 [75-90%]
WOD (Time)
Teams of 2 [16 Min Cap]
3 Rounds
20 Hang Squat Clean [95/135lbs]
30 Burpees
40 Toes To Bar