CrossFit CBD

Saturday workouts are so much more than a weekend sweat.

They’re the group chat in real life.

They’re the reason you don’t hit snooze three times and convince yourself you’ll “start fresh on Monday.”

They’re coffee afterwards, the inside jokes during the warm-up, high-fives from people who know exactly how your week has been.

They’re proof that fitness was never meant to be done alone.

Saturday SMASHER [even this doesn’t explain it]

Every 10 minutes for 3 rounds:
30/24 Bike / Ski Erg Calories
30 Kettlebell Snatches (24/16)
30 Burpees

Each round is for time.
Score is slowest round.

Clap on 3!

This past week at CrossFit CBD.

Part A: “NARF”

9 - 15 - 21 for time of:
Pull-ups
Dumbbell Thruster (10/15)

Part B:
Find a heavy 1rm thruster

“CHOOSE YOUR OWN ADVENTURE HEAVY DAY”

Your movement of choice:

5 - 5 - 5 - 5 - 5

*Bar must be taken from the floor

Into - 1:30
Max burpee to target

GYMNASTICS SPECIALTY
Handstand Push-up strict work / strength

“GIVE ME ONE GOOD REASON”

5 Rounds for Time:
800m Run
50 Air Squats
25 Sit-ups

This week has been unbelievable and this isn’t even all of it!

Are you ready to build your fitness this winter?
Send us a message and let’s get started.

Saturday night content warning - this is just over 90 seconds of the deadlift setup.

But this is the work that really matters.

Every day at CrossFit CBD we spend time teaching athletes how to move, not just what to do.

Setup.
Stance.
Grip.
Position.
Tension.

The foundations and mastery of the basics because when it comes to compound movements like the deadlift, small adjustments make a huge difference.

A few centimetres in the hands / feet.
A better understanding of what you’re supposed to feel.

Those details add up to safer movement, better performance and long-term progress.

The best time to make these changes isn’t halfway through a heavy set when everything is already falling apart. It’s before the lift ever leaves the floor.

This video is only 90 seconds long, but it’s the kind of work that allows athletes to move with confidence, understand their bodies better and continue progressing year after year.

The details matter, always.

Every day is an opportunity to impact our members through the general warm-up.

The connection between the general warm-up, the specific warm-up and the workout itself should never be underestimated.

Done well, it’s one of the most valuable coaching opportunities in the entire class.

It’s our first point of contact with athletes. It’s where we begin assessing movement, identifying limitations, spotting opportunities and establishing what that athlete might need today.

A jumping jack can tell us about coordination, timing and jumping ability.

A Spider-Man stretch can reveal depth, mobility restrictions and thoracic movement.

A pass-through can expose the relationship between shoulder mobility and midline control.

A pull-apart can show us tension, awareness and positional understanding. It’s also an opportunity to teach grip width on the pull-up bar.

An air squat can tell us everything about stance, balance, line of action and an athlete’s ability to maintain their midline. (Crucial for the heavy thruster that was coming!)

Even something as simple as a hang can reveal grip strength, positioning and body tension while also allowing us to ensure the width and placement of the hands.

When the general warm-up is designed with purpose, coaches start collecting information immediately.

The result?

Low-hanging fruit gets addressed early, athletes build awareness and feel, critical scaling conversations happen before the workout starts, corrections later in class become more refined and meaningful and coaches gain a deeper understanding of every athlete standing in front of them.

It’s where coaching begins.


-up

6 years ago we opened these doors because, even in a pandemic haze, we could see the vision.

We knew this tiny but mighty space could become something really special because of the people who would eventually fill it.

Back then it was just an empty IT school and a whole lot of belief.

Today, every corner holds a story. Friendships have been built here. Confidence has been found here. Challenges have been overcome here. Thousands of classes later, it’s become everything we hoped it could be and so much more.

The best part?

It’s never simply been about filling the room with bodies.
It’s been about creating a place people want to come back to. A place where they feel seen. Supported. Challenged. Welcome.

And every single one of you is the reason it does.

One year ago, Dina officially joined our coaching team.

What we couldn’t have known then was just how much she would come to mean to this community.

Over the last 12 months, she has been a coach, a teammate, a friend, a role model and one of the most dependable people we know.

She has shown up for our members with genuine care. She has embraced our values. She has held the standard and led with love every day - while also finding every excuse to work harder and be better.

What makes Dina special isn’t just her knowledge or her ability as an athlete. It’s the way she makes people feel. Seen. Supported. Capable. Pushed in the best way.

We’re incredibly grateful for her loyalty, her friendship, her commitment to our team, to CrossFit CBD and the impact she has made on so many lives inside these walls.

One year down.

And somehow it already feels impossible to imagine CrossFit CBD without her.

Happy 1-year coaching anniversary, Dina ❤️

Murph 2026 at CrossFit CBD

Hold the standard.
Lead with love.
Leave no person behind.