Crossfit Groundworx

THE ACHILLES CYCLE

Over the next 11 weeks, we’re diving into our newest training cycle: Achilles.

This cycle is designed to build a stronger, more resilient athlete through a combination of hypertrophy, density, and positional strength development.

Our primary strength focuses will be:
🔹 Front Squat
🔹 Strict Press
🔹 Sumo Deadlift

Expect plenty of quality volume, time under tension, and opportunities to develop strength in positions that transfer directly to both performance and longevity.

On the Olympic lifting side, we’ll be working from the floor with a heavy emphasis on strong pulling mechanics, patience through positions, and controlled movement patterns. The goal isn’t just lifting heavier, it’s moving better while doing it.

Gymnastics training will focus on:
▪️ Building muscle and structural strength
▪️ Improving body control and awareness
▪️ Interference work that challenges your ability to maintain quality movement under fatigue

This cycle isn’t about chasing maxes every week. It’s about laying the foundation, building capacity, and developing the strength and movement quality that leads to long-term progress.

Trust the process. Stay consistent. Show up.

☀️ SUMMER AT GROUNDWORX☀️

We’re excited to roll into another summer packed with events, workouts, BBQ’s and much more.

More details to come your way soon, stay tuned!

Happy Mother’s Day to all of our strong moms! 💪💐

Never forget, your little ones are always watching. Your strength, dedication and love you show everyday inspires them more then you know 💜

MURPH

On May 16th, we are taking on one of the most well-known CrossFit hero workouts. Honouring Lt. Michael Murphy, who gave his life in service with the US Navy Seals.

Whether you are a seasoned CrossFit athlete or this is your first time taking on Murph there is an option for you:
- RX
- Partitioned
- Smurph (half murph)
- Partner Murph
- Plus more scaling options

This day is all about effort, support and community.

We start together, we end together 🤝

🗓️ Saturday, May 16
📍10:00am start
🔥All levels welcome
🍔 BBQ to follow

See you all there.

Apparel order is LIVE

Fresh gear is here and ready to order. Hoodies, tees, hats and more!

Get your order in by Tuesday May 5th.
Email [email protected] to order

Happy Easter from our family to yours!

IT’S BACK 👀🔥
Our Endurance Program is officially returning and if you were part of the first round, you already know what’s coming…

Starting April 12
Sundays | 8:45–10AM

Whether you’re looking to build your aerobic capacity, or just get uncomfortable in the best way possible, this program is for you.

Spots are limited. Don’t wait.
DM us to lock yours in 💪

💥NEW PROGRAM ALERT💥

Starting Sunday, Feb 1 at 9am we will be starting our 4 week trial of our new endurance program run by Coach Nolan.

Here’s what to expect:
Longer time domain workouts that emphasize monostructural, and lower skill “grunt work” movements to build your aerobic capacity.

Limited spaces available. Sign up now

The CrossFit Open is here!
And no- it’s not just for the elite athletes.

The Open is for EVERYONE.
First Open or tenth Open.
Scaled, RX, or foundations.
Just showing up counts.

It’s more than workouts- it’s community.
Cheering louder, high fives and doing hard things with people who’ve got your back 💪

It’s about challenging yourself, celebrating progress and pushing past your limits you didn’t know you had.

Sign up. Show up. Surprise yourself