June 30, 2019

And there we have it...2019 is already half over! Welcome to July! And on t he first day of July we celebrate...???....CANADA DAY OF COURSE!!! Happy Canada Day from your favorite Canadian coach: COACH REEBS!! 😁 🇨🇦

Monday July 1, 2019

CrossFit (6am/7am/9am/12:15pm/5:30...

June 30, 2019

Sunday morning!

Sunday June 29, 2019

Endurance Hero WOD (9am)

AMRAP in 30 minutes:

400m Run 35 DUBs

30 singlles

25 Air Squats

20 Mountain Climbers R/L = 1

15 Kettlebell Swings


10 KB Goblet Box Step-Overs

5 Burpee Pull-Ups

Crossfit (10am)


Every 2:30 minutes, for 10 mi...

June 29, 2019

Hey guys! Just a heads up that we are now selling Paleo Caveman Foods Nutrition Bars for $2 each at the gym! We have 3 different flavors to choose from. Gotta keep our CFD athletes well fueled in this grueling heat!

Here are your Saturday morning partner WODs!

Saturday J...

June 28, 2019


Next week on Thursday July 4th, we will be doing a benchmark workout with 2 classes ONLY - 8:30am and 10am. All other classes will be cancelled for the holiday. Please plan accordingly and wear your colors! RED, WHITE, AN...

June 27, 2019

That was a fun one Matthew Custage! Now on to our Thursday WODs...snatches, squats, snatches, and squats...

Thursday June 27, 2019

CrossFit (7am/9am/5:30pm/7:30pm)

Strength: Time for some snatches!

A) 0:00 - 7:30: Pausing Overhead Squat

3 reps every 90 seconds x 5 sets. The...

June 26, 2019

A special Stamina WOD tomorrow...Matt Custage’s birthday WOD! Created by no other than the Custaginator himself!

Wednesday June 26, 2019

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)

“The Custaginator”

For time:

Buy-in or Cash-out (you choose): 32 Calories


32 KB S...

June 25, 2019

Great job on those heavy strict presses today guys! Also HAPPY BIRTHDAY to Matthew Custage! Matt spent about 40 minutes in the gym today creating your Wednesday stamina day WOD in honor of his own birth...stay tuned! For the meantime, we're going to get fancy for our T...

June 24, 2019

Welcome to another wonderful week of WODs! And it all starts with a Monday :)

Monday June 24, 2019

CrossFit (6am/7am/9am/12:15pm/5:30pm)


Strict Press

15:00 total to build to:

1. Heavy Single

2. Heavy 10-Rep


For time:


Meters or running or rowing


June 23, 2019

Here are your Sunday morning WODs!

Sunday June 23, 2019

Endurance Hero WOD (9am)

5 x 5 minute AMRAPs. 1 minute rest in between:

Station #1:

5 strict pull-ups

10 burpees

Station #2:

5 Calorie Row

10 Over-the-rail hops

Station #3:

5 Devil’s Press 20/30

10 DB Step-ups 20/30# to 20 in...