“Bulletproof Your Shoulders” is a targeted training program designed to mobilize, strengthen, and restore optimal function to your shoulders. Through a personalized approach, we improve posture, increase range of motion, reduce pain, and enhance performance by addressing thoracic mobility, chest tightness, scapular weakness, rear delt activation, and overactive traps. The result—pain-free, stronger shoulders that can do more in the gym and in daily life

Father Figure is a strength-focused training program built for busy dads who want to stay strong, fit, and healthy without sacrificing family or work time. With efficient workouts, smart programming, and built-in accountability, it helps dads train hard, recover well, and show up as their strongest selves—inside and outside the gym.

OPEN PREP PROGRAM – 7 WEEKS

A 7-week Open-specific training program designed to prepare you for the 2026 CrossFit Open. Each 90-minute session breaks down strategy, pacing, barbell cycling, gymnastics, weightlifting, and mindset using real Open workouts from past years.
Limited to 15 athletes per location and ends right before the Open.

MARKHAM (Coach Steve)

Saturdays at 12:30 PM
Led by CrossFit Games Athlete, CF-L2 Coach, and former HQ Weightlifting Seminar Staff member Steve, with a proven track record of 9× Regional/Semifinal appearances.

‍ CrossFit for Beginners (8-Week Program)

Who it’s for:
This program is perfect for anyone who is new to CrossFit or wants to relearn the fundamentals from the ground up.

What you’ll learn:
Over the course of 8 weeks, athletes will progressively learn the foundations of CrossFit, including:

• Basic squats, deadlifts, and pressing movements

• Proper technique, movement standards, and safe training habits

• A gradual progression from foundational strength training to Olympic lifts

• Introductory and progressive gymnastics movements (core control, hanging work, pull-up progressions)

• Improved strength, conditioning, confidence, and overall athletic ability

Schedule:
Sundays
12:30 – 1:30 PM

Program length:
8 weeks

Language:
English & Mandarin

Coach:
‍ Led by Coach Yaen Jiao

Goal:
To build a strong foundation, train safely, gain confidence, and prepare athletes to transition into regular CrossFit classes.