CrossFit Canuck Schedule




A beginner friendly, fun program designed to improve fitness through high intensity workouts! This boot camp-style class focuses on the metabolic and fat burning effects of CrossFit using running, rowing, boxes, rings, dumbbells and kettlebells. This program will provide you with a safe and challenging workout every time. NO experience or skill level required.

On-Ramp Class:

You will learn all of the fundamental movements needed to safely and effectively perform CrossFit workouts.  Our On-Ramp class is designed to go over each movement in a slower pace and in more detail than a normal CrossFit class.  This allows for more instruction time and personal attention by coaches in the critical learning period.  New members, or those that have been away from the sport for an extended period, are required to attend the On-Ramp class only until they complete the set program in order to move on to the regular CrossFit classes.

CrossFit Class:

Take your skill base to the next level.  A faster paced class, everyone already has the base knowledge of all the fundamental movements.  Movements and skills will be reviewed and practiced in each class to continuously improve your technique and competence of each movement.

Weightlifting Class:

Focus is on technique of the two Olympic lifts – Snatch and Clean & Jerk.

CrossFit Endurance:

Proper technique is the beginning of nearly every sports discipline or any other human movement: gymnastics, weightlifting, throwing, etc. Running is not so different. To run faster, longer, avoid injuries and reduce impact on your body – you need good technique. CrossFit Endurance is a running and endurance program designed to help you in you running technique. This class focuses on the proper development of the “Pose” method running technique to help build performance and endurance in your running, no matter your current level of experience.

Canuck CrossFit Kids Class:

A broad-inclusive fun-based learning environment for children between the ages of 3-14 years old (3 Class Types: Lil’ Canucks, Canuck Kids, Canuck Beasts). Focus is on building children’s competence in all ten fitness domains by incorporating functional movements in a fun way.


This is a specialty program that is headed by Powerlifting Coach Rob Cilia. Personalized programming is completed for athletes that wish to train this discipline once a working assessment is completed. This can be booked by contacting Coach Rob at ROBCILIAOPA@GMAIL.COM