WHEELWOD OF MAY 13th #ExcusesSuck

HUMP DAY I find mid-week workouts are the toughest work outs to hit. I guess thats why Nationally Thursdays are the lowest attended days in a box. I always like to go after a quick hitter style WOD Wednesday and some strength work on Thursdays to get through the mid week lull. So I have […]

WHEELWOD OF MAY 12th #Nicole

Benchmarks Benchmarks are important to us as we need them to have a way to measure if what we are doing on a daily basis is actually producing results. It allows us to adjust out programming and focus in on our weaknesses. We have done a few Crossfit Benchmarks and a few fitness Benchmarks over […]


Back to the Grind Its that time again, Monday morning! Week 2 of Ogar’s Strength cycle and might as well start off with the Monster mash! Buy In: 3 rounds of Cindy 5 pull ups 10 push ups 15 back extensions   Focus: Full Snatch From Ground+Hang Snatch+Snatch Grip Press behind Neck 6×1+1+2   Floor […]


F’ YEAH FRIDAY Oh Friday how we missed you! stoked to see you again and looking forward to the weekend.  This Friday is brought you by Gustavo and his #bossLady Miranda Oldroyd. Both are amazing people and have great taste in music. As well they have a bad (or good depending on your insanity level) […]


WheelWod 4 Life It’s amazing how many people we have hitting the wheelwods.. We have seen new faces every month and the movement continues to grow! Lets remember to continue to post and share our workout times! Reminder that the Strength portion is being programmed by Kevin Ogar. This is a great opportunity to learn […]


Today is about a sprint not a Marathon Well today we are gonna hit a sprint style WOD. Should be able to finish under 10 minutes and should be smoked out looking for oxygen if you hit it right. blast them lungs Wheelwodnation     BUY IN: Mobility then EMOM 10 min 5 Cleans & […]

WHEELWOD OF MAY 5TH #ImWheelieStrong

OLD SCHOOL WODS Great Wod yesterday from #The Hammer, Today I am putting you through a WOD from way back that I did in 2012 when I first started writing my own programming. It’s one of those that looks bad on paper and worse when you hit it! Have fun with this one and stick […]

WHEELWOD OF May 4th #3YearAnniversary

WODiversary  Today’s Wod is brought to you by a great athlete that is celebrating her 3rd year wodiversary for Crossfit. She’s the BossLady of the Wheelchairgang and a terrific friend who although takes a lot of jokes from her boys… she still our favourite and a kick ass competitor. This one is for the Hammer! […]

WHEELWOD OF May 1st #SynAndWheels

The Return of Friday  Well here we go again, Friday and a chipper is in order. Reminder Kevin Ogar will be handling our strength training programming starting Monday. I encourage all of you to stay on it if your looking for gains. Kevin is a long time Crossfit athlete that also is known for his […]


CHASE LOGAN BROSSETTE Today’s WOD is brought to you from my boy Chase Logan Brossette. I first met Chase online through FB then got the honour to compete with him at the Agoge Challenge in Texas. Chase is a warrior and if you don’t follow him on Social media then you best start: Insta- CHASE.BROSSETTE […]