• Strength and Fitness Zone
  • About
    • Coaches
      • DEANNA WHITELEY
      • SANDY RAVEN
      • SEAN BRUCE
      • MAY PONPITPITKAK
      • REBECCA TRANTER
      • NATASHA GOLD
      • ADRIAN TODERAN
    • Facility
  • Comunity
    • 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
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