March will kick off our assessment period with 3 weeks of work on the Level Method. This is something relatively new for us and we get a lot of questions as to why we are doing it....

MONDAY. The reps in our back squat will decrease slightly from last week with sets of 5 going down to sets of 3 and the following format 5-5-3-3-3. Your heaviest set of 5 should be heavier than your heaviest set of 5 from last week. Be conservative...

We have talked a lot recently about the Level Method and that it will form a major part of our programming in March. You may not all be familiar with the Level Method so here is an overview of the Level Method system....

Monday’s session continues with the Snatch. It is the same format as last week and the simple goal is to go slightly heavier. One of the issues we see in the snatch is a “lazy” finish. So instead of pulling under the bar, the athlete...

Monday’s session continues with the Snatch. It is the same format as last week and the simple goal is to go slightly heavier. One of the issues we see in the snatch is a “lazy” finish. So instead of pulling under the bar, the athlete...

Monday’s session continues with the Snatch. It is the same format as last week and the simple goal is to go slightly heavier. One of the issues we see in the snatch is a “lazy” finish. So instead of pulling under the bar, the athlete...

Our member of the month is usually somebody who has been doing CrossFit for a long time with us. This month we wanted to highlight somebody who is quite new to CrossFit GVA and get their perspective. CrossFit has grown hugely in the last 5...

MONDAY Monday’s session continues with the Snatch. It is the same format as last week and the simple goal is to go slightly heavier. Our metcon also progresses through the same format as last time. But this week the rest periods are reduced from 30 to 25...

MONDAY The new week is going to start with some weightlifting in the form of the snatch. Monday’s metcon is 30 second intervals of: Box jumps Overhead squats Push Press Calorie Row TUESDAY Upper body strength will be the focus on Tuesday in the form of dips and pull...

MONDAY It’s the final week of the back squat cycle. If you have progressed well over the past weeks in the squat, the program moves from ascending sets (ie increased weight each set) to straight sets (ie the same weight on each set). If you have...