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 – HYROX
🔁 Sprint & Switch
Teams of 2 – 30 Rounds total
[alternating rounds]
1:30 Work – 1:30 Rest
Station 1:
300/400m Row [F/M]
Station 2:
120/150m Ski [F/M] + 100ft farmer’s carry
Station 3:
7/10cal Echo [F/M] + 12 Burpees to plate
Each athlete completes 5 total rounds at every station. Teams begin at their assigned station and finish all 5 rounds before rotating. The focus is on true sprint effort, supported by long rest periods between rounds