- Strength and Fitness Zone
- About
- Community
- Post 1
- Stop making failed Resolutions, Do these 6 things instead
- Do you have a friend or family member who wants to join but is too scared?
- 3 Reasons to Stop Cherry Picking Your Workouts
- Throw down at Keating!
- 7 weeks until the Open!
- Saturday 07
- Next strength Cycle - Defecit Deadlift
- Please Welcome, Andrea!
- HP Sunday
- HP Sunday
- Please Welcome, Marcus!
- Monday 30
- WLC BISCUITS
- Cheer squad assemble!
- WLC compliant Guilt free Avocado Whip
- Deficit Deadlifts
- Mark your calendar...
- What Will You “Look” Like on March 17th
- Your going to need a bigger boat!
- OPEN Time!
- WLC Compliant - Date Nut Scones
- Sweeten the Pot!
- HP Sunday
- Warm-up: The why and the how!
- Learn to run smarter
- HP Sunday
- 5 Ways You Know a Workout Went Wrong!
- Open history!
- Blueberry Coconut Muffins
- Super bowl Chili cook off extravaganza!
- Do you have a friend or family member who wants to join but is too scared?
- Super bowl cook off contestants - Brian
- Hp Sunday!
- Super Bowl chili cook off contestants- Scott
- Open intramural!
- Welcome to 2016
- Conway's Way: House of Lies
- The Week Ahead
- January Zone Adventure?
- 2016 WLC Prelim Workout
- Get your clean on!
- AAAANNNND WE ARE BACK!
- CONWAY's WAY: Making a Murderer
- HP Sunday
- The Week Ahead
- Please welcome Kara!
- Sweeten the pot!
- Open sign up starts today!
- FBF: REGULATE
- Conway's Way - F is for Family
- HP Sunday
- Please Welcome, Jake!
- Reason 3 - Why to remember your numbers
- Saturday 03
- The Week Ahead Vol 3
- Gorging Dragon Seniors going for PODIUM!
- What do YOU want to do for Zone Adventures?
- Grace!!!
- FBF - 24 Deep
- Good luck with the Kettle Ballz
- The Week Ahead
- Long Weekend / Family Day Hours
- Ice Skating - Zone Adventure
- Great Sott!
- FBF: My Workout Buddy
- CW: The Last Kingdom
- Sunday HP
- The Week Ahead
- Let's go ice skating!
- Please welcome, Christine
- Open In-House Competition!
- FBF: Meet You at tha CrossFit
- CW: Silicon Valley
- Superbowl Sunday
- The Week Ahead
- Welcome Jessica
- WEDNESDAY
- 6 rds of fun!
- FBF: Bumper Plates Bumpin'
- Welcome Sean
- HP Sunday
- The Week Ahead
- Welcome George!
- We've got your Gear!
- Let the Open begin!
- Welcome Sonya!
- Conway's Way: How to Get Away With Murder
- Welcome Steph!
- HP Sunday
- The Week Ahead
- Welcome Joe!
- Barbells and Bling
- Lets go for a walk
- HP/16.1
- CW: Ray Donovan
- The Week Ahead
- TUESDAY' WOD
- Final days for WLC
- THURSDAY - 16.3!
- Welcome Charles!!
- Flashback SATURDAY
- 16.2 part 2
- The Week Ahead
- TUESDAY'S WOD
- WEDNESDAY
- THURSDAY - 16.4
- FBF: Ain't Nothin' But a CrossFit Thang
- Welcome, Scott!
- 16.3!
- The Week Ahead
- Easter Weekend Class Schedule
- Jackie and Michael you did it!
- Thursday 16.5!
- 16.4!
- Winter Challenge Results
- SATURDAY
- The Week Ahead
- TUESDAY' S WOD
- April Zone Adventure?
- Deadlifts and rowing oh my!
- Special Friday Conway TV Review!!
- SATURDAY'S WOD
- 16.5 and potluck!
- The Week Ahead
- Happy Anniversary!
- April Zone Adventure!!
- Quads on fire
- FBF: You Gots To Lift
- Welcome, Brett!
- Hp Sunday
- The Week Ahead
- Please welcome my girl Mokie
- Hp Sunday
- WEEKEND WOD
- Everyone welcome Rob!
- Why do we depth jump?
- FRIDAY
- SATURDAY' S WOD
- The Week Ahead
- Pot Luck Reminder
- WEDNESDAY'S WOD
- Don't ignore that plank!
- Welcome Julia!
- Weekend WOD
- HP Sunday
- The Week Ahead
- Welcome Cindy!
- Welcome Vishal!
- Intervals for the win!
- May Zone Adventure?
- HP Sunday
- The Week Ahead
- Welcome Natasha!
- HP Sunday
- Apprentice Coach Tom
- Welcome Jon!
- Master's qualifier day
- FRIDAY'S WOD
- WEEKEND WOD
- The Week Ahead
- Meet Coach Garrett
- Island MVP!
- Row Row Row your boat
- Welcome New Grad, Chris!
- SATURDAY
- HP Sunday
- The Week Ahead
- Please Welcome, Paola and Tania
- May long weekend hours
- Push vs pull?
- Remembering the Why!
- WEEKEND WOD
- Hp Sunday
- HP Sunday
- The Week Ahead
- TUESDAY'S WOD
- One happy guy!
- Deceptively easy
- New Additions to ZP APP
- SATURDAY
- Hp Sunday
- The Week Ahead
- Please Welcome, Tahvo
- Welcome Jesse
- Demanding WOD
- Congrats Coach Sean!
- WEEKEND WOD
- The Week Ahead
- First Aid course at the Box
- Support Sean at CanWest Games
- Those wonderful rings
- June Zone Adventure
- Weekend WOD
- HP Sunday
- The Week Ahead
- Welcome Clare and Gabriole!
- Intensity: Get the most out of your work out
- The Turkish get up
- Delicious, Nutritious and Easy
- All Reps Are Not Created Equal
- HP Sunday
- The Week Ahead
- Zone Adventure this Weekend!
- PainStorm?!
- What is a Z press?
- I love my Spiralizer!
- Please Welcome, Hobbs
- HP Sunday
- The Week Ahead
- Welcome Landen
- Canada Day Weekend
- Whole lotta dips kinda day
- Who needs this many recipes? I do!
- HP Sunday
- Kick some @$$
- Week Ahead
- Welcome Adam!
- Hello - Goodbye
- Deceptively hard
- Smokin' Idea
- Happy Saturday
- What is the context?
- Sunday HP
- Gorging Dragon shout out!
- What is the scaling guide?
- We're talking about practice
- Doncha just love Pot Luck
- Weekend WOD
- What do ya think?!
- Adam's First Class
- Coach Barry taking on a permanent class
- Jelly leg Thursday
- Lobster Dinner, mmm good
- HP Sunday
- Weekend WOD
- 6am class back ON!
- August Zone Adventure
- BC Day Long Weekend Class Schedule
- Pow pow power clean!
- Too Much Bacon?
- Sunny Saturday
- Hp Sunday
- Happy BC Day
- New strength cycle - Power Cleans
- Please Welcome, Courtney
- No gymnastics tonight
- The Best Berry Crumble
- Lost and Found
- HP Sunday
- Back squat Max testing
- Strong Like Scott
- Bells on the Beach
- Why pause?
- Hp Sunday
- Salmon Season
- Please Welcome Shawn
- We are a Madlab gym!
- Hybrid Memberships
- MadLab-trained Coaches
- Axel bar deadlift
- Coach for Life
- HP Sunday
- Fundamentals/Personal Training
- Power Clean Power
- We got our First Seal
- Why is Changing your Diet SO DIFFICULT?
- Whoops!
- Good food is at the centre of all gatherings
- Hit up the beach Sunday!
- HP Sunday
- Have you been hitting power clean days?
- Why changing your diet is so difficult - Part 2
- Labour day Hours
- HP Sunday
- Holy hands batman!
- Fall Food
- Saturday 03
- Happy Labour Day
- Mini Movement Workshop
- Reminder - No ONE wants your COOTIES!
- Coaching Tips for today
- What if the service doesn't match the food
- Movement workshop today
- Final Week of Power Clean Cycle
- Workshop shout out
- Work out Wednesday
- Get ready for the Halloween throwdown!
- Breakfast
- Happy Saturday
- Hp Sunday
- HP Sunday
- New Strength Focus
- Welcome Matthew
- Hp Sunday
- GMB Classes
- Bringing back the classics
- Fastest dinner ever!
- Happy Saturday
- Elements Classes Starting October 4th!!
- Safety first
- Welcome Taylor!
- Choose your own adventure day
- Apples, apples and more apples
- Happy Saturday!
- Week 3 of the Push Press
- Welcome Nick!
- Upcoming Long Weekend
- Pistols - pew pew for realz
- Cranberries, not just on Turkey
- Gobble gobble
- Happy Thanksgiving!
- HP Sunday
- HP Sunday
- HP Sunday
- Welcome Charmaine
- Push Press three times?
- Thursday
- Yumminess
- Happy Saturday
- Week 5 of the Push Press
- PR's... Make the world go 'round!
- Who wants a Great LIFE?
- HP Sunday
- Happy Thursday!
- Coconut Veggie Stew
- Save the Date - Christmas Party
- Next Strength cycle - The Front Squat
- Prescription for a great life - Tip 2
- Prescription for a great life - Tip 3
- Volunteers needed!
- Kale slaw
- Prescription for a Great Life - Tip 4
- Happy Halloween
- HP Sunday!
- Prescription for a Great Life - Tip 5
- Please welcome, Nico
- Practice time!
- Friday 04
- Remembrance Day Schedule
- Week 3 of Front box squats
- Why do you have your own Coach?
- Welcome Beth!
- HP Sunday
- Big shout out to Logan and Joe!
- Thursday
- Remembrance Day
- Please Welcome, Brian!
- Week four of front squat box squats
- Reason's why to remember your Numbers
- FRAN!
- Quick Butter(less) chicken
- HP Sunday
- Jingle Bells with a Twist
- HP Sunday
- Reason 2 - Why to remember your numbers
- Week 5 of Front box squats
- Please Welcome, Jake!
- Double amrap fun!
- Scallops and bacon move over
- Two weeks away!
- Week 6 of front box squats
- Please Welcome, Jake!
- HP Sunday
- Please Welcome Leila
- Get your squat on
- The next challenge is coming in January
- Get your tickets!
- Wrapping up the front box squats
- Are you pacing yourself properly?
- Help us help others
- Snowy days!
- WLC Approved
- It's party time!
- Hp Sunday
- This is not a Sprint
- NO HP today!
- Next strength cycle - Clean
- 12 Days of Christmas
- Please Welcome Daryl
- Looking for Christmas Elves
- Week 3 - Squat Cleans
- Indulge... but not too much
- Holiday hours begin!
- Does December have to mean a derailed diet and a holiday belly?
- Whole lotta deadlifts today!
- 12 Days of Christmas workout
- Merry Christmas Eve
- Merry Christmas
- HP Sunday
- Boxing Day 2016
- 5 Nutrition Tips when battling an injury
- Celebrate the Quiet Personal Bests
- Thursday 29
- It is time for some Testing
- Happy New Years Eve
- New Year's Day
- Friendly WLC Reminder
- Saturday
- The CrossFit Open
- Olympic Weightlifting
- Turn Up the Volume!
- Whole Life Challenge Reminder
- Return to FBF
- Welcome, Jonny!
- HP Sunday
- Saturday WLC Start!
- Welcome, Chris D.!
- Whole Life Challenge Prelim THIS Saturday!
- We need your help!
- I'm not sure what a Trapadonna is, but it's Flashback Friday.
- LAST WLC Reminder!
- HP Sunday
- CrossFit Open 2015
- HP Sunday
- HP
- Survey Reminder
- Welcome, Heather!
- It's Not Goodbye, It's See You Soon...
- Pop Yo Hips on FBF
- 100!
- 10's
- Welcome, Lena & Rodney!
- Ring the Bell!
- CF Zone Intramural Open
- Flashback Friday, Y'all!
- American or Russian? Which is the right kettlebell swing for you?
- HP Sunday
- Deload Week
- The Importance of Upper Back Strength
- Family Day
- What does community mean to you?
- CFZ Ain't Nothin' to....FLASHBACK FRIDAY!
- Partner Saturday
- SUNDAY SUNDAY SUNDAY
- HP Sunday
- BC Family Day
- Zenplanner Faceboard
- Wednesday Olympic Weightlifting Class CANCELED
- Men's Right to Suffrage and Equality WOD
- The Squatter, the Snatcha, and the Double Under.
- Town Hall Meeting Reminder
- Thanks!
- Intramural teams announced!
- Why does my overhead squat suck??
- Welcome, Sun!
- Meet You at the CrossFit...
- Men's Right to Suffrage and Equality WOD Reminder
- HP Sunday
- Hey Bro, What Do You Clean?
- Tuesday
- Schedule Changes
- CrossFit Open Reminder
- FBF: Sippin' on Some Protein Shake
- What, No Strength??
- HP Sunday
- HP Sunday/15.1
- 15.1 Recap
- Accessory work FUN!
- Welcome Heather & Brad!
- 15.2!
- Killa Ham...strings!
- Partner Ladders
- Pistols (no, not guns....no, not THOSE guns!)
- Dedicated to All Those Head-scratchers....
- 15.2 Wrap-up
- Whole Life Challenge Finals
- Welcome back, Matt!
- Partner Saturday
- HP Sunday
- ROW
- Welcome, Gail!
- 15.3 Wrap-up
- Gymnastics Skill Work
- 400 Degreez in tha Gym
- HP/15.3
- Barbells
- Welcome, Kendrick!
- 15.4 Wrap-up
- PREhabilitation
- Reverse Ring Flyes
- FBF
- Cubbies
- Winter 2015 Whole Life Challenge Results
- Glutes!
- CFZ Intramural Open Wrap-up
- Intervals
- Hip-hop HYPER-trophy
- What Kind of Rower are You?
- CrossFit Total
- Highland Games Workshop
- Open Wrap up Potluck
- What's your 105?
- IRON COVENANT SPRING 2015 T-SHIRT PRE-ORDER!
- Accessory Work
- HP Sunday
- Does It Really Matter If You Exercise?
- PUSH IT!
- What is happening on Saturday?
- Why Pause?
- FLASHBACK FRIDAY
- Unilateral Work
- HP Sunday
- CROSSFIT TOTAL
- Max Chins & Dips
- Scaling
- Welcome, Mark!
- What's Your 105 Flash Mob Wrap-up
- First Day Testing!
- Sunday Funday
- Spring Whole Life Challenge
- Welcome, Logan!
- Welcome, Kate!
- 1st Rib
- Throw Some 45's
- HP Sunday
- 1st Day Testing Party TODAY!
- THE GARGOYLE!!
- GO SANDY!
- Some Work, Some Play...
- What's Your 105 Flash Mob Featured on Chek News!
- FRIDAY
- Where is the thoracic spine, exactly?
- HP Sunday
- Long Weekend Holiday Hours
- Highland Games on Go! Island
- Welcome, James!
- Next Week's Weightlifting Testing
- FBF: 45 Pound Blades
- Victoria Highland Games
- HP Sunday
- Happy Victoria Day!
- Welcome, Holly!
- Front Squat Testing
- IT'S A NEW FIELD RECORD!
- HP Sunday
- FBF: HIP-notize
- Getting SUMO
- Banded KB Swings
- Why Board Spring 2015
- Happy Birthday May Flower!
- Last week's front squat results
- Bulgarian Split Squats
- Regionals Party
- HP Sunday
- New Pre-Workout!
- Ow, My Back!
- Row Sprints
- Are you Fitspirated?
- FBF: Who's Choice is It?
- Uniwhateral?
- HP Sunday with special guest coach Ray!
- End of Strength Cycle
- Beyond BTWB
- Deadlifts and Sprints
- HP Sunday with another special guest coach!
- Hang Snatch High Pull
- FBF: Ain't No Such Thing As Halfway Lifts
- Clean rack versus jerk rack
- Deload-ish Week
- Do You Even Record?
- Welcome, Teagan!
- PUMP UP THE VOLUME!
- FRIDAY
- HP Sunday!
- Advanced Whole Life Challenge?
- The What, Why & How of the WLC Advanced Challenge
- Welcome, Chelsea!
- Narrow Grip Overhead Squats
- My Way or the Conway
- FBF: 2 Swoll Crew
- Pause Back Squats and Hand-to-Hand Swings
- Hp Sunday with a twist!
- Welcome, Dwane!
- Carries
- HP Sunday
- CANADA DAY REMINDER
- Snatch Balance
- SDHP/PJ/BS
- Double KB's on Saturday
- Welcome, Bryan!
- Do you even PLAY?
- DT
- Better Pull-ups
- Pause Push Press
- Summer PR's
- HP Sunday
- Welcome, Miriam!
- The False Grip
- Swimmers Last Longer
- What's a Complex?
- FBF: Fight the Power (of Gravity)
- Death Grip
- Return of the Complex
- Massive Outbreak of CRAP
- HP Sunday!
- Go Colleen!
- Welcome, Shawn!
- FBF: Rock the (dum)bells
- Partner Coe
- Heavy Two's
- Congrats, Mike!
- Row for what???
- GO CB PANTHERS!
- FBF:
- Close to the Edge...
- HP Sunday
- BC Day Long Weekend Monday
- Undulations
- Congratulations Susan and Alex!
- IT'S TRUE :'( :'( :'(
- FBF: Increase The Weights
- Your Favourite Complex
- HP Sunday
- Romanian Deadlift
- HP Sunday
- Team Bruce
- Why Plank?
- FBF
- Kipping Toes-to-bar
- Happy 1 year Anniversary Joey!
- Welcome, Damian!
- Intervals
- CrossFit community? Or are we a strength community?
- Sumo Deadlifts and Band Pull-aparts
- Please welcome Todd
- Please welcome, Andree
- HP Sunday
- Please welcome, Lauren and Duncan!
- Weighted Planks
- CF L & ACRs
- Romanian Deadlifts
- Welcome, Chris!
- HP Sunday
- Overhead Squats
- HP Sunday
- Coooooach....Y U no max?
- Welcome, Nick!
- Taking home Gold.... All of them!
- Power Snatches
- FBF: Pharoahe Monch
- Labour Day Long Weekend Hours
- Labour Day Reminder
- Rugby 101... The Beginnings
- Zone Adventures
- Back Squats & Lunges
- FBF: WHOA!
- Jacket of Pain
- HP Sunday
- Bar Muscle-ups
- Please Welcome - Amanda!
- Please Welcome Simon!
- Bench Like a Powerlifter
- FBF: Soul Clap
- PAINSTORM (plus Sotts Press)
- HP Sunday
- Shrug Life
- Gail's Excellent Adventure
- Please Welcome Julia!
- RDLs
- FBF: Lifting with the Enemy
- Volume Bench
- HP Sunday
- MAX Vending Machine
- Zone Adventures - Part Two!
- Please Welcome Tom!
- Front Squat Fun!
- FBF: Raising WEIGHTS!
- Dumbbells are DUMB
- HP Sunday
- Save the Date - Christmas Party 2015
- Giving Thanks
- Please welcome Chelsea
- Thruster Thursday
- Long Weekend Hours
- HP Sunday 9am start!
- Welcome, Julien
- Please welcome Brad!
- Please welcome, Mr Chang!
- Please welcome, Imogen!
- Happy Thanksgiving!
- Halloween Throwdown!
- FBF: Rep Your Set
- Return of the Complex
- NO HP TOMORROW
- It's Going Down on a Monday
- Picked up your Pumpkin?
- Halloween throwdown WODs 1&2
- FBF: Gravediggaz
- Partner Nate
- HP Sunday
- Over Your Head
- TUESDAY
- Zone Adventures - Part 2
- Halloween Throwdown reminder
- HP Sunday
- FBF: No Rep Was The Case...
- ZONE GAMES!!
- Lucky Charm
- Halloween Throwdown Photos
- No one wants your COOTIES!!!!
- Front Squats on deck!
- FBF: 40 Chains on the bar
- Christmas party reminder
- HP Sunday
- Jingle Bells... with a Twist!
- Holiday Hours
- Remembrance Day - hours
- Front squats and Interval training!
- FBF: Get Those Reps Together
- Conway's Way Vol 1
- HP Sunday
- Member Awards
- Whole Life Challenge 2016
- KB Competition: Seminar
- HP Sunday
- Get in the Game
- Heavy weights and the importance of that warm up
- FBF: Lifestylez of the Swole and Powerful
- Conway's Way Vol 2: EX MACHINA
- Embrace new habits
- Welcome, Charlotte!
- New Gear
- Squat Squat Squat
- Helping Others
- Christmas party update!
- Focus on Action
- Zone Adventures - Part 3
- HP Sunday
- Pause squats
- Welcome, Tien!
- Coach Conway Review Part 3
- HP Sunday
- Please Welcome Ange!
- THURSDAY
- HP Sunday
- FBF: Ironman
- Conway's Way Vol 3: Storm Surfers
- 12 Days of Christmas Workout!
- The Week Ahead...
- Only three days left
- Get your bench on
- The Week Ahead
- KB competition
- 12 Days of Christmas!
- Christmas Day
- BOXING DAY
- HP Sunday
- The Week Ahead
- On the Fence?
- NYE
- Please Welcome Zoe!
- No HP Sunday
- Happy New Year!
- Retesting 13.4
- Crazy Fran
- HP Sunday
- Widow Makers
- 2014 Whole Life Challenge
- Take your fish oil...
- Increased volume
- Prepping for the Whole Life Challenge
- Snatch Prep
- HP SUNDAY
- Renos at the Zone
- Metcon Tuesday
- The Great Kettlebell Swing Debate
- CrossFit Open registration up!
- Hero Day
- Saturday Team Workout
- HP
- Testing Maxes
- How to fix your Overhead Squat - part 3
- Partner up!
- New classes coming soon!
- Front squat testing
- Jackie
- Why do you CrossFit?
- The Seven
- Sunday HP
- Deload week
- Catch some zzzzzz's
- Who loves lunges?
- New Apprentices
- 5 WLC Tips in Preparing for Super Bowl Sunday
- Super Sunday!!!!
- New classes start this week
- February Skill of the Month
- More wallballs...
- Family Day long weekend
- Last chance to retest your widow maker
- 11.3 Revisited
- Sunday HP
- Happy Family Day
- Widow Maker results
- Come to yoga
- Five Frans
- Happy Valentines Day!
- Partner Up
- Looking for Judges
- Lots of time for Mobility
- Peaked and Prepared: 2014 CrossFit Open
- HP Sunday
- Trial Yoga class
- 6 more sleeps...
- Partner Amanda
- HP Sunday
- Important Info Re: The Open
- Tips from Lucas
- Looking for feedback
- Welcome Baby Callendar!
- 14.1
- Satruday Team WOD
- Another Oly class!
- Next Skill
- Open WOD 14.1 Results
- Whole Life Challenge Finals
- 14.2 Open workout
- How much have you improved...
- TC10K Training Group
- Whole Life Challenge Results
- CrossFit Open 14.2 Results
- Skill of the Month Results
- Are you ready for 14.3?
- HP Sunday
- Saturday Hero Day!
- HP Sunday
- 14.3 Results
- 14.4 Announced
- Happy St. Patty's Day
- Get your wall ball on!
- Say hello to Nancy
- Team WOD
- King and Queen
- HP
- Metabolic condtioning sandwich
- 14.4 Results
- Why Crossfit Needs Yoga
- Open wrap up Party!
- Last Open workout
- New Apparel is Coming to the Zone!
- Sizing chart
- Final Open Do/Redo (sort of)
- It`s a wrap...
- 14.5 Results
- Spring Whole Life Challenge
- Looking back at the Open...
- Continue the throwdowns....
- Saturday parnter WOD
- Sunday HP
- Skill of the Month
- Body Awareness/Mobility class tonight
- Easter Long weekend hours
- Friday fun day!
- Teamwork
- How to Improve Your Ring Dips
- HP Sunday
- Wall Ball results
- Masters workout schedule
- Our team is going to Regionals!
- Masters Workout #1
- Masters Workout
- Last Masters Workout!
- Happy Anniversary Colleen!
- HP Sunday
- Regionals shirts
- Last day to register at 21% discount
- Speed, agility, quickness and fitness!
- Partner Kelly
- Jill is heading to Uganda....
- Sunday funday
- Congratulations - TC 10Km runners!
- WLC starts this Saturday!
- Memorial Murph Day!
- One week till Regionals!
- It's time to dive into the Whole Life Challenge!
- HP
- A shout out!
- Save the date!
- Do you need to work on your lifts?
- Class cancellations
- 3-2-1 Go!
- Day 1 Recap
- Proven!
- Down for a little mobility?
- Long weekend hours
- Tyler at the Highland Games!
- What is the CrossFit Total?
- Cheer on Tyler AND Ray!
- Vic42 Feature - Jill Van Gyn!
- Get rid of your sugar cravings!
- HP Sunday
- Results from the King & Queen of Victoria event
- So you say you're hurt
- Murph Day Challenge
- Squats and Hip Dysfunction
- Choose the right carbs!
- Strongman Day
- Invite your friends!
- Man UP!
- Coaches Notes
- Next Skill....
- Thank you!
- Congratulations Mike on your 1st place finish!
- Have you tested your ring dips?
- Overhead Squat tip
- Yoga on hold for the summer...
- Bring some dollaz and come workout!
- Choose the right fats!
- HP - Change of time (just for tomorrow)
- Choose the right proteins!
- Save the date... June 22nd
- Sunday funday
- An event you don't want to miss!
- Ring Dip results
- Benchmark Day!
- The Only One You'll Ever Have
- Choose the right supplements!
- Overhead Squat Tip - 2
- Overhead Squat - tip 3
- How are your breathing mechanics?
- Live band at the Box Sunday!
- Want to improve your overhead squat mobility?
- HP Sunday
- Whole Life Challenge Finals
- Canada Day Long weekend hours
- Help send Lucas and other Canadian athletes to the Games!
- Pre-Register Oly Class
- Whole Life Challenge is over!
- Choose the right sport supplements!
- Track day!
- Highland Games Heavy Event Workshop
- Sunday funday
- Canada Day Hours
- Canada Day WOD
- Flossing the Anterior chain
- Get your WLC scores in!
- How to fix your overhead squat?
- Zone outing...
- How to fix your Overhead Squat - Part 2
- A benchmark week!
- Strength training protocol
- HP Sunday
- WLC Results
- Box Squatting
- Play new Sports
- Urban Boot Camp coming soon....
- Vancity Locatly Program
- A few new pistol progressions...
- Prison Rules are back!
- How to fix your Overhead Squat: Part 3
- New Muscle up progression
- HP Sunday
- Hot CrossFit?
- Support Cheri and Courtney!
- High hang power snatch
- It's a chipper!
- I love Jerks!
- Catherine and Brian's Wedding WOD
- HP Sunday
- 2014 CrossFit Games
- BC Day Long weekend hours
- Deload lifting week
- Time to retest your OHS Mobility!
- H2O
- Long Weekend hours reminder
- Sunday HP
- Happy BC Day
- Thanks for the photos Wendy!
- Time to Play!
- Bracing the mid-line
- Time to Clean
- Holiday HP
- Don't carb load for this partner workout!
- Safety's always first!
- What's your Excuse?
- Colleen's Pipehitters experience
- Kirsty & Luke's going away party :(
- Do you keep track of your workouts?
- CF Team series & Zone Games Announcement!
- Are You an Athlete or an Exerciser?
- How Crossfit kept us going at the National Rugby Championships
- Welcome to classes, Denise!
- Why?
- Labour day Long weekend hours
- HP Sunday
- You are only cheating yourself
- Team series workouts released
- Want to buy equipment?
- Welcome to classes Cody!
- Long weekend hours reminder
- Kirsty and Luke's send off WOD
- Baseline retesting
- HP Sunday
- Update - Friday Night Fights
- Happy Labour Day!
- Strength as the Accessory
- Who's in for the next WLC?
- A day in history
- Happy Saturday!
- What is Tabata?
- Strength cycle notes
- Oly Class - 3 position snatch
- Congratulations Pistol Pete!
- TGIF
- Partner Hero WOD
- HP Sunday
- Next Team Series workout
- Why do you train?
- Is it Kettlebells or Kettleballs?
- Fall Class Changes
- This Day in Hip Hop History
- HP Sunday
- Congrats to Sac Lunch!
- Monday
- Welcome Amro!
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- Row Your Brains Out!
- Team Series part 2
- How to bench 700lbs
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- IT'S MONDAY!
- DB Snatches and Ring Push-ups
- Change the date!
- Bar tending
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- Time to get DYNAMIC
- Get PUMPED for BENCH DAY!
- Thursday
- Welcome Dillon!
- Hand-to-hand
- Thanksgiving HP
- Welcome, Tammy!
- HP Sunday
- Deload Week
- Welcome Kash!
- Rugby!
- Flashback Friday with Coach Ray
- Day trip to the Taranis Titan Challenge!
- Welcome, Yako!
- SUNDAY!
- Welcome, Ilse
- Zone Games!
- Save the Date!
- HALLOWEEN!
- PULL-UP!
- Go Maddie go!
- Sort of Like Cindy...
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- Construction
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- We Want You!
- HP Sunday
- Strength Week
- Welcome, Mike!
- Welcome, Chris!
- Welcome, Roland!
- FBF with ya boy YOUNG BLADEZ
- THRUST! (And dip)
- HP SUNDAY
- Happy Birthday, Lisa!
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- The Return of the Farmer's Walk
- Why Romanian?
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- 80s, Bodybuilding, and Contemporary Weightlifting
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- Extra Credit
- 'Tis the Season...of Sickness
- Welcome, Brett!
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- Flashback Flyday
- Welcome, Charles and Theresa!
- HP Sunday
- November 29th Olympic Weightlifting Competition
- HP Sunday
- What's an EMOM, anyway?
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- Get Your Game On!
- What Do You Mean By "Prison Rules?"
- Thursday
- Flashback Friday
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- HP Sunday
- 12 Days of Christmas
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- Welcome, Craig!
- Hp Sunday
- HP open gym
- Welcome (back), Quinn!
- A Big Thank You from the 1UP!
- New Year's Eve Schedule
- Post 2
- Taqueria Style Tacos
- What does the Zone mean to you?
- Welcome Sherry!
- Welcome Sarah!
- Awesome Lime Pie
- 11 Food rules for Aniti-inflamitory Diet
- Do you want to Make a Change in Your life?
- Welcome Andrew
- Welcome Kathryn
- Change Your World with Hand and Wrist Mobility- Breaking Muscle
- So you’ve finished a Bootcamp (or two) now what?!
- Welcome Elaine
- Welcome Lisa to our Zone!
- the Best Exercise for Brain and Body
- Lose 20lbs in 15 minutes!?
- Do you have an “Appetite of Opportunity”?
- What we should be teaching our Children
- Welcome Brittany to the Zone Family
- Make Change Happen... Gradually
- Welcome Sunny
- Welcome Amanda & Kelly
- Welcome Janine!
- Welcome Kaitlyn!
- Welcome Brad!
- Welcome Kelsey!
- Welcome Kelsey !!
- Fast versus 'Best'
- Welcome Gui!
- Our Programming Starts with.... Planning
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