Thursday Jan 11, 2018
  • Classes
    • 6am
    • 12pm
    • 4pm
    • 5pm
    • 6pm

2 min of Everything


2 Rounds for Max Reps

2 min of each exercise for max reps:

Row (cal)

L-sit Hold (seconds held)

KB Swing 53/30

Double Unders


Rest 2 min

Accessory Work

Mobility Thursday

We will perform variety of stretches for various periods of time:

Couch Stretch




Coaches Notes

Hey CFS fam, 

Well another season of The Crossfit Games Open is upon us.

Join us for Friday Night Lights at CrossFit Sunalta. We will run the Open workouts every Friday night from 5-8pm for five consecutive weeks. On the last Friday of the Open we will have a pizza and beer party.  Please note that during the Open the 5pm and 6pm classes will be cancelled.  

You maybe wondering what the Open is.  The Open is the first stage qualifier for the CrossFit Games. It is the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, local (in each individual gym), and globally online. The Open is an opportunity to set goals, make a commitment and grind through some well designed tests of fitness in the company of our awesomely supportive CFS Fam! 

Please be sure to sign up in two places:

1. To participate in the Friday Night Lights, you need to register through zen-planner by following this LINK or simply put your name down at the sign-up sheet at the front desk 

2. In order to submit your scores, compare with friends and top athletes on the worldwide leader board you must register through the CrossFit Games website

Please feel free to ask us any questions you might have.

– JP Levesque