CrossFitw

Cheers Wayne Quenneville and the family!
Thanks for training with us all these years.
Good luck moving back 🏠

The crew 🎉❤️🔥

🔥 MEET OUR TEAM 🔥

Meet Lesley, better known as ‘The Lezl’ 💪
By day he works with trains, by night he plays music, and in between he trains hard with weights. Always laughing, always ready with a funny oneliner to keep the vibe high.
And on hot days? The t-shirt comes off and he trains like a true viking: unstoppable, powerful, and full of energy.
With Lezl every workout is a mix of hard work, laughs, and good vibes only!

Bring a Friend weekend at The W!!
The whole weekend you can bring a friend to any of these classes:
Saturday Jan 17 - Hyrox @9:00 and Crossfit @10:15
Sunday Jan 18 - Bootcamp @9:30 and Crossfit @10:30

Come for some fitness and fun with friends!!
We also have a special friends deal on memberships!!
To find out the details simply show up with a friend over the weekend💪🏻😎

Today we did our version of “12 days of xmas wod” style

The “Who signed me up for this”
1 week before Ghent, this was a good repetition.

Run at steady 70–80%, this workout is long, don’t burn out early.
Keep transitions tight and breathe through every station.
Burpees: stay low and efficient, no sprinting.
Row/Ski: settle early, push the last 100 m.
Farmer Carry: 2–3 quick breaks max.
Sandbag Lunges: short steps, constant pace.
Wall Balls: break into 20–15–15 or 25–25 depending on your level.
Save your final effort for the last 1 km — that’s where the workout is won.