Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Buzz: Competition

Attollo Cup WOD #3

20.09.18

Rx’d

16-12-8-4

Bench Press 135/85 – 185/105 – 205/125 – 225/145

8-6-4-2

Squat Snatch 145/95 – 175/115 – 205/135 – 225/155

*After each round partner Single Arm Farmers Carry 185/135

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

 

Scaled

16-12-8-4

Bench Press 115/65 – 145/75 – 165/85 – 185/95

8-6-4-2

Squat Snatch 95/65 – 115/75 – 135/85 – 155/95

*After each round partner Single Arm Farmers Carry 135/95

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

 

Further Scaled Option

16-12-8-4

Bench Press 65/45 – 75/55 – 85/65 – 95/75

8-6-4-2

Squat Snatch 65/35 – 75/45 – 85/55 – 95/65

*After each round partner Single Arm Farmers Carry 95/75

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

 

Movement Standards

Rx’d

Bench Press: The bar starts in the rack. Athlete must un-rack the weight themselves and re-rack the weight themselves. Once un-racked the arms of the athlete must be in full extension, the hips of the athlete must be on the bench and feet must be on the ground. The bar will then descend to touch the chest while hips and feet are on the ground and return to start position for the rep to count. If at any time the hips or feet move off of the bench or ground respectively the athlete will be given a no rep. If at any point in time the partner touches the bar then the rep will be a no rep.

Squat Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. the athlete must pass through a full squat with hips below the knees. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed.

BB Single Arm Partner Farmer’s Carry: Athletes will position themselves at the end of the barbell, facing the same direction and on the same side, with one hand only on the thick collar. The bar must be moved to each section and placed down.  If the barbell is dropped, athletes will simply pick up from last position dropped and continue, no penalty is assessed for dropping.

Scaled/Further Scaled Option

Bench Press: The bar starts in the rack. Athlete must un-rack the weight themselves and re-rack the weight themselves. Once un-racked the arms of the athlete must be in full extension, the hips of the athlete must be on the bench and feet must be on the ground. The bar will then descend to touch the chest while hips and feet are on the ground and return to start position for the rep to count. If at any time the hips or feet move off of the bench or ground respectively the athlete will be given a no rep. If at any point in time the partner touches the bar then the rep will be a no rep.

Squat Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. the athlete must pass through a full squat with hips below the knees. Scaled divisions are not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat. In the further scaled female division the 35# bar must start below the knee for the beginning of each snatch.

BB Single Arm Partner Farmer’s Carry: Athletes will position themselves at the end of the barbell, facing the same direction and on the same side, with one hand only on the thick collar. The bar must be moved to each section and placed down.  If the barbell is dropped, athletes will simply pick up from last position dropped and continue, no penalty is assessed for dropping.

 

Category:

Attollo WOD #4 – Legs and Lungs

18.09.18

Event 4 – Legs and Lungs

Rx’d

For Time:
150 “Over-The-Rig” Partner Med-ball Pass 20#/14#
Then directly into:
42-30-18
DB Thruster 50#/35#
8-6-4
Rope Climbs to 15’

Time Cap 14:00

Scaled

For Time:
120 “Over-The-Pull up Bar” Partner Med-ball Pass 20#/14#
Then directly into:
30-20-10
DB Thruster 40#/25#
6-4-2
Rope Climbs to 15’

Time Cap 14:00

Further Scaled Option

For Time:
80 “Over-the-Pull up bar” Partner Med-Ball Pass 14/10#
Then directly into:
30-20-10
DB Thrusters 35/20#
Jumping Chin-Over-Bar Pull-Up

Time Cap 14:00

Scoring: Score will be time to complete the workout or amount or reps accumulated at the time cap.

Standards

Work Division: Work can be shared however. 

Rx’d

Partner over-the-rig wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the rig. The ball just has to get to the other side of the rig where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Rope Climb: athlete will start on the ground, ascend the rope, and touch the blue beam (15’). Athlete will then control themselves down to a safe point marked on the rope before dropping. Not touching the blue beam or lack of control on the way down will result in a no rep.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the frontal plane (center) of the body.

Scaled

Partner over-the-pull-up-bar wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the pull-up bar. The ball just has to get to the other side of the pull-up bar (travelling over) where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Rope Climb: athlete will start on the ground, ascend the rope, and touch the blue beam (15’). Athlete will then control themselves down to a safe point marked on the rope before dropping. Not touching the blue beam or lack of control on the way down will result in a no rep.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the frontal plane (center) of the body.

Further Scaled Option

Partner over-the-pull-up-bar wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the pull-up bar. The ball just has to get to the other side of the pull-up bar (travelling over) where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Jumping Pullup: The athletes will perform a jumping pullup with arms in full extension at the bottom position (any grip) and  chin over the horizontal plane of the pull up bar at the top of the pull-up. Athletes will be measured before the workout to create a setup where the athlete has the pull-up bar 6 inches above the top of the athlete’s head. Multiple stations may be set up for multiple athletes of different heights.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the middle of the body.

Category:

Attollo Cup WOD #2 “Mayday”

16.09.18

Event 2 – Mayday

Rx’d

AMRAP in 2:00
10 Synchro TTB
10 Synchro KB Swing 2.0/1.5
Start Accumulating 80 Hang Clean and Jerk – 115#/75#
Rest 2:00

AMRAP in 2:00
10 Synchro TTB
10 Synchro KB Swing 2.0/1.5
Start Accumulating 80 Hang Clean and Jerk – 115#/75#
Rest 1:00

AMRAP in 2:00
10 Synchro TTB
10 Synchro KB Swing 2.0/1.5
Start Accumulating 80 Hang Clean and Jerk – 115#/75#

Time Cap 9:00

*Bar cannot touch ground if it does then 3 Synchro Burpee penalty*

*Workout stops once team accumulates all 80 reps or score is reps when time expires*

Scaled

AMRAP in 2:00
5 Synchro TTB
10 Synchro KB Swing 1.5/1.0
Start Accumulating 80 Hang Clean and Jerk – 95#/65#
Rest 2:00

AMRAP in 2:00
5 Synchro TTB
10 Synchro KB Swing 1.5/1.0
Start Accumulating 80 Hang Clean and Jerk – 95#/65#
Rest 1:00

AMRAP in 2:00
5 Synchro TTB
10 Synchro KB Swing 1.5/1.0
Start Accumulating 80 Hang Clean and Jerk – 95#/65#

Time Cap 9:00

*Bar cannot touch ground if it does then 3 Synchro Burpee penalty*

*Workout stops once team accumulates all 80 reps or score is reps when time expires*

Further Scaled Option

AMRAP in 2:00
5 Synchro Knee Raises
10 Synchro KB Swing 1.0/.7
Start Accumulating 80 Hang Clean and Jerk – 75#/55#
Rest 2:00

AMRAP in 2:00
5 Synchro Knee Raises
10 Synchro KB Swing 1.0/.7
Start Accumulating 80 Hang Clean and Jerk – 75#/55#
Rest 1:00

AMRAP in 2:00
5 Synchro Knee Raises
10 Synchro KB Swing 1.0/.7
Start Accumulating 80 Hang Clean and Jerk – 75#/55#

Time Cap 9:00

*Bar cannot touch ground if it does then 3 Synchro Burpee penalty*

*Workout stops once team accumulates all 80 reps or score is reps when time expires*

Scoring

The team’s score is the time it takes to accumulate 80 Hang Clean and Jerks. If teams do not accumulate 80 Hang Clean and Jerks before the 9:00 time cap then their score will be reps accumulated when time expires. Teams that choose to do a scaled version of the workout will be ranked below teams that choose to do the workout as prescribed for their division.

Standards

*Once the Barbell for the Hang Clean + Jerk is lifted off of the ground it cannot touch the ground until the end of the time interval. If teams allow the barbell to touch the floor they will have to do a 3 synchronized burpee penalty. In the event that team’s do not complete the penalty before the end of the time interval they will have to start the next interval with the remaining burpee penalty repetitions.

 

Rx’d/Scaled

Synchro Toes-to-bar: The athletes must both start with feet behind the vertical plane of the pull-up bar and make contact with the pull-up bar at the same time for the repetition to count.

Synchro KB Swing: The athletes must both have the KB in an upright (bell bottom-up) position above their head at the same time for the repetition to count. If the bell bottom is not facing towards the ceiling then it will be a no rep. Athletes may do their first repetition from the ground to overhead. The KB moves from a below hip-height position to a fully locked out overhead position.

Hang Clean + Jerk: The athletes must first deadlift the bar to a hip extended position before moving to a “hang” position. The athletes must then get the bar to their shoulders before putting the bar to an overhead position with arms, hips, legs extended and the bar positioned over the frontal plane of the body. The athletes may pass the bar to each other only below the shoulders. Overhead pass is not permitted.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Further Scaled Option

Synchro Knee Raises: The athletes will start in a full extension position with feet behind the vertical plane of the pull-up bar. The athletes will then raise their heels above their hip crease at the same time in order for the repetition to count.

KB Swing/Hang Clean + Jerk/ Burpee: same standard as Rx’d and intermediate.

Category:

Attollo Cup 2018 WOD #1

12.09.18

First Announced Workout Attollo Cup 2018

Event 1 – Shared Suffering

Rx’d

1 Round for time:

150/110 Cal Assault Bike

10 Synchronized Chest-to-Bar Pull-ups

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

100/75 cal Assault Bike

10 Synchronized Chest-to-Bar Pull-ups

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

50/35 cal Assault Bike

Time Cap 21:00

Intermediate

1 Round for time:

125/95 Cal Assault Bike

10 Synchronized Chin-over-bar Pull-ups

20 Synchronized Burpees

40 synchronized Air Squats

85/65 cal Assault Bike

10 Synchronized Chin-over-bar Pull-ups

20 Synchronized Burpees

40 synchronized Air Squats

50/35 cal Assault Bike

Time Cap 21:00

 

Scaled

1 Round for time:

105/75 Cal Assault Bike

10 Synchronized Ring Rows

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

70/50 cal Assault Bike

10 Synchronized Ring Rows

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

45/25 cal Assault Bike

Time Cap 21:00

Standards

Rx’d

Assault Bike: 1 athlete working at a time.

Synchro C2B Pull-ups: Both athletes will start from an arms extended position on the pull-up bar. Both athletes will perform a C2B pull-up any style (strict, kipping, butterfly kipping). The rep will only count when both athlete’s chest touch the bar at the same time.

Synchro Burpee to PU Bar: Both athletes will perform a burpee. Both feet must extend out at the same time and return at the same time (jump in/jump out). Then the athletes will reach above their head and touch the pull-up bar at the same time, jumping if they need to. The rep will only count if chests are on the ground at the same time and hands touch the pull-up bar at the same time.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.

Intermediate

Assault Bike: 1 athlete working at a time.

Synchro Pull-ups: Both athletes will start from an arms extended position on the pull-up bar. Both athletes will perform a pull-up any style (strict, kipping, butterfly kipping). The rep will only count when both athlete’s chin is above the bar at the same time.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.

Scaled

Assault Bike: 1 athlete working at a time.

Synchro Ring Row: Both athletes will start from an arms extended position on the rings. Athletes will then perform a ring row without hip movement (strict). Feet will be directly under the pull-up bar and straps of rings will be pre-set in length. The rep will only count when both athlete’s hands are touching their rings at the same time.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.

Category:

Coach Ken shares his Open experience

28.02.16

After the 2014 CrossFit Games Open, I set a benchmark for my fitness and after, I found myself excited to see how far I can develop my fitness after another year. That first Open was challenging, but I’m glad I did it. It wasn’t about how well I did or what I could or could not do, it was about putting myself in an uncomfortable situation and seeing how I can handle it.

The 2015 CrossFit Games Open was another opportunity for me to test how far I’ve come since 2014, and it was quite the ride. Looking back, it seems like there is a lot that is different between 2015 and 2014. In 2014, I had only been CrossFitting for just about a month. I fished CrossFit Calgary’s Intro to CrossFit at the end of January. I was still really new to the movements and I felt like I wasn’t ready for the Open. After conversation with Jason, who assured me that no one is every really ready, I signed up and competed in my first Open after 4 weeks of actual classes.

Fast forward one year to 2015. Movements felt a bit better but still struggle with a lot of the gymnastics movements. Engine still needs work. Mental fortitude is questionable at times. The toughest part about the Open in 2015 was that leading up to it, I had no motivation! I was really looking forward to the Open all year and at the beginning of February, it felt like I had nothing in the tank, no fire for the Open, no desire to train.

One of the biggest things that made a difference for me in 2015 was that I knew much more of the community than I did last year. I’ve built strong relationships and great friendships at CrossFit Calgary, and if it was for the community, I may not have done the Open that year.

15.1 – T2B, DL, Snatch…o and a 1RM C&J

One of the cool things that I like about CrossFit Calgary is that when the Open workouts are announced, some of the membership get together at CFC and watch the live announcement.

I was really hoping that the repeat workout for the Open was going to be the Chipper from 2014. I had a grudge with that workout because I couldn’t get past the T2B portion and i wanted to do it again so I could crush my score…but with T2B in the first workout, I had a feeling that the repeat workout wasn’t going to be what I wanted.

Interestingly enough, T2B being in the first workout, I felt like I had something to prove to myself. There were some parallels though, Mike Sydoryk was my judge for the 2014 chipper and he was my judge again for 15.1! This workout felt great because the T2B went way better this time around than it did last year, it was a light deadlift and relatively light snatch too. At the end of the first 9 minutes, I was pretty tired, breathing heavy, trying to collect my thoughts, and trying to regain focus because, for the first time ever in the Open, there was a 1RM. This was right up my alley.

I was thinking about keeping the loading on the bar the same 115lbs just so that I know I would get a score. But after feeling good about how things went for me in the first part of 15.1 I decided to up the ante a bit. I can’t remember what my clean and jerk opened at but I remember my last lift. I turned around and asked Kimmer, “what does he have on the bar?!” Trying to figure out what one of the other guys was attempting on their clean and jerk. I looked to Syd and said “255!” Indicating a 255lbs clean and jerk attempt.

Sweat dripping down my face, huffing and puffing, I get to my setup position, gripping the bar, locking in my lats. And as if all of this happened in slow motion, I move through the first pull, just past my knees in the hang position I sweep the bar into my launch position and pop my hips! Landing in a deep squat I catch the bar on my shoulders…only problem is, I only have one hand on the bar. My right hand slipped off the bat when I caught my clean and there I am, bottom of a squat, my left arm on the bar, my right arm extended out with this look of desperation as if I’m asking for someone in the crowd to take my hand and pull me up out of the bottom position.

I stand up from my clean arm still extended thinking “how am I going to get my hand back on this bar to finish the jerk?”. Using a pop of my hips and launching the bar up just enough to squeeze my hand back under the bar. It seemed so quiet, I don’t think I heard anything even though I can see the crowd I front of my cheering on me and the other athletes, but there was no sound. I took a deep breath, good solid dip and a strong hip extension gets the bar moving off my shoulders, my left foot kicks back while my right foot jumps forward and lands to help support the 255lbs over my head. As I bring my feet back together for the lift to count, it’s as if it was like a scene from a movie. As soon as my feet were back under me, the sound kicked back in, I could hear people cheering for everyone lifting. I drop my bar as time expires and give Mike a hug, signing my score sheet and and thanking him for being my judge.

15.2 – is 14.2

If there was another workout that I was hoping to do other than the 2014 Chipper, it would have been 14.2. I had Michelle as my judge and I got my first ever C2B pull-ups in that workout. I got 15 reps in 14.2

This year Jason was my judge and I couldn’t have asked for a better person to judge/coach/get me through this workout. Jason has been the coach that has taught majority of my classes at CFC. 3-2-1-Go…seemed like in no time I beat my 2014 score of 15 reps! I got out of the first round which was my goal in 2014…the cool thing about 15.2 being a repeat is that I had a direct comparison of the same workout and knew that I wasn’t satisfied! I heard everyone cheering me on knowing that they wanted me to do better than the previous year. I heard Michelle come over and cheer me on, Cody, who was doing the workout beside me was cheering me on, it was an amazing feeling. In the end I finished the workout with 63 reps, which is nothing really to write home about but here is the bigger picture. In the grand scheme of everything I got a 48 rep PR on this workout. After one year of training, I was able to improve some of my weaknesses and eclipse my old score four times over! How crazy is that?

Pretty sure after the workout I spent (what felt like 10 mins) on the floor recovering, Tyler came over to congratulate me and all I heard was “hey buddy…good job…o…you’re turning blue!” I got up and signed my score sheet…gave Jason a big “unwanted” hug and thanked him for helping me get through that workout. Another amazing experience, and it left me feeling pretty good about the 2015 Open.

15.3&15.4 – Scale City

Feeling pretty good about how the Open was going so far, I was getting pretty excited for next workout. However I was not expecting the announcements to go the way they went! 15.3 had some typical movements that we normally see in the Open, Wallballs Shots, Double Unders, and Muscle Ups. Here’s the kicker, Muscle-Ups were first! Now, if you know who I am, you know I’m not exactly the lightest person in the world, and as disappointed as I was hearing that Muscle Ups were first, I got over my frustration and had this goal to get my first ever muscle up in the Open.

I tried for the better part of 40 minutes to get that first muscle up but it just kept eluding me. It was awesome to see a few people to get their first muscle ups! There were lots of people there cheering and I don’t think I’ve ever been in the gym when it has been so loud, it was amazing! In the end I had to move from an RX athlete in the open to the Scaled athletes in the Open.

That was another new thing about the Open this year! There was a Scaled division! I thought this was awesome because it gave anyone who had reservations for doing the Open an opportunity to compete which is one of CFC’s core vales “Compete to be better.” For 15.3 the scaled workout seemed way worse than the RX’d workout in my opinion but alas I finished the workout and submitted my score.

For 15.4 it was movement we hadn’t seen in the Open before handstand push-ups. The standard for the HSPU was different too, your heels had to clear a line set up bases on your height when your arms are extended overhead. The day after the announcement I gave some HSPU a shot to see if I can do them to the standard set by the Games. I felt like during the workout I might be able to get one, but I opted for the scaled workout.

There were a couple of reasons for opting for the scaled workout. First, I was already switched to the scaled division from 15.3, second, if I were to get my first HSPU I don’t know how many I would get, and third and most importantly, I felt like if I could do the movement, I wouldn’t be able to do the movement safely. Frankly, the health of my neck is more important to me than getting 2 or 3 reps in a workout.

In the end I still got a couple of good workouts in and I still had a blast with everyone.

15.5 – Rowing and Thrusters

4 weeks and 4 workouts down. Only 1 left. I was scared that there were going to be Burpees in this workout…cause you know…buck furpees! Surprisingly there were ZERO burpees in the Open this year! I think everyone was excited that there were no Burpees…little did we know how brutal rowing and thrusters would be.

27-21-15-9 Row for Calories and Thrusters. Nasty little couplet. No time cap either…you had to do all the work! It was pretty awesome to do this workout and watch the other athletes finish. CFC ran this workout in a shotgun start. What I mean by that is since everyone was going to finish at different times, the first 10 or so people started at the same time and then when one of the finish, there was another athlete waiting in the wings to go.

One of the best things about this workout was if you were the last athlete to start, literally everyone is there cheering you on, motivating you to push yourself, everyone was suffering with you, and even though it hurt at the time, it would soon be over and you can just lay on the ground in the fetal position like I did and recover.

I can’t say enough about the community at CFC and how they run the Open. It’s a great environment, great group of people, great judges. If you ever wanted to know what your fitness is really like, the Open is an opportunity to test yourself each year and see if you built a better engine, got more gymnasty, develop better technique on your oly lifts, or just build more power and strength. You have no idea what you are capable of doing until you are put into a situation like that. It’s amazing.

For anyone who is still on the fence of doing the Open, just sign up. You won’t regret it! And if I can do it straight out of Intro, anyone can.

-Coach Ken

PX3 Partners for Attollo Cup

04.09.15

PX3 has generously partnered up to offer the first place male and female finishers a PX3 Sports Science bite regulator! This scientifically proven custom fitted device helps athletes regulate and enhance breathing and increases the circulation of oxygen while performing tasks in real-time. This cutting edge technology retails for $799.

Category:
  • WINTER TARGETED TRAINING.website

    Winter Targeted Training

    Winter TT session – Olympic Lifting

    Tuesdays and Thursday at 7pm

    Starting Tuesday, November 13
    *included in membership

  • FRIDAY NIGHT LIGHTS. website

    Friday Night Lights

    WOD, Q&A with Coach Brett and Social happening
    Friday, November 9 at 5pm.

    Come for a WOD at 5pm, stick around afterwards to listen to Coach Brett as he answers
    questions pertaining to “The Evolution of CrossFit.”
    We’ll be pulling out the coolers and BYOB for a social thereafter.

    FREE for all members!
    *6pm class cancelled

     

Website.MB

Remembrance Day

Sunday November 11, 2018

Regular class schedule
Specially programmed WOD

Donations towards Canadian Royal Legion