* We are having a great time at the CrossFit Level 1 Trainer Course this weekend, as well as our team workouts.  Congrats to Mason, Brad, Jamie, Conrad, Taylor, Frances, Flavia, Jason, Marc, Gary, Daniel and Bruno, as well as Scott and Megan, who all completed their  CrossFit Level 1 Trainer course this weekend.

* Canada Day Team workout July 1st at 10AM!

* We have some dates set up for our Kids Summer Camps, check the sidebar for more details. We’re doing half day camps for the younger kids and evening classes for pre-teens and teens.  Sign up your kids before classes fill up! We would appreciate it if you could mention it to friends and family with children and we also have posters at the gym if you would like to put one up at your workplace, school, community centre or any other gathering place.

Programming Preview for this week

This week you get to test some of your lifts! Make sure you come in feeling rested for best results. Performance athletes, you have some skill work to do but no double days for you this week so that you can perform at your best for our testing. Please note that our benchmark for Sunday is the CrossFit Total, which is testing 1RM back squat, press and deadlift, which means that you won’t want to do both Saturday and Sunday’s workout.  If you are planning to do your total on Sunday, then rest on Saturday. If you come in on Sunday to test your deadlift, you may want to do one of the other workouts from the week rather than doing the CrossFit Total.

Monday: Mostly Lower body, Oly focus

Tuesday: Mostly Upper body, pullup testing

Wednesday: Testing run or row

Thursday: Mostly Lower Body, squat testing

Friday: Mostly Upper Body, press testing

Saturday: Mostly Lower body, deadlift testing

Sunday: Benchmark CF Total

Spoiler Alert: Click HERE to see the details of this week’s programming.