We’re Moving

Update from the owners on the Move!

We want to give you all an update on the progress of the new facility.  The plumbing is in and soon to be finished. The electrical has been hung and hooked up. The walls are insulated and in the next couple of weeks will be 100% completed. Above are a few pictures of the progress the crew has made. Fingers crossed, we will be moving in before the end of May. In the next week we will be ordering new flooring and the first phase of equipment. If you haven’t passed by, check it out at 6161 West 44th Avenue!

With a new space, comes new opportunities. In the new facility, we will have double the functional space that we have right now and just like we do currently, we plan on utilizing every square inch of it.  When we first set out to open CrossFit Vantage 6+ years ago, our goal was to “be a different kind of CrossFit Gym” a gym where people could do CrossFit in a group setting but also get customized training for their needs and to help each person reach their personal goals. We hope and believe that so far, we have accomplished that goal. Our expanded vision has always been to create a space where there is an avenue to fitness for everyone.

CrossFit is our philosophy and methodology to fitness. Vantage is the culture and relationships we’ve all created.
There is an old saying “Your impact is measurable by the people you serve.”  We’ve seen the impact that Vantage has had on you and the impact you have had on Vantage, with the new facility, we plan to impact the community in a bigger and more personal way. The transformations that happen in here are a result of the physical movements we do, the movement in nutritional choices, and the group of athlete’s that are standing next to you.

When we move locations, we’re doing more than just moving, we’re transforming this gym into a movement… Vantage Movement – Home of CrossFit Vantage.  With CrossFit Vantage as our Heart and Soul, we are going to be expanding what we offer, without changing who we are or your member experience.

With our commitment and new opportunities we plan to continue to impact you and your loved ones.

We chose the name Movement because of all it emcopasses.  The movement of our bodies, a growing group of like minded individuals chasing the same objective, the movement to more ways to achieve fitness.
Vantage Movement will take CrossFit’s constantly varied functional movements at high intensity and use it as a model for other methods of fitness.  Our movement will include, Bodyweight HIIT classes, called Vantage Body, Barbell Specific Programs, Customized Programming, Open Gym, Recovery, and other specialized programs.  It will also create a place where your kids can develop life long habits and a love for exercise through our new kids programs. We hope you are excited to join in our Movement, Vantage Movement- Home of CrossFit Vantage.

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,


2018 Open at Vantage

The Open Teams

Just like last year, we will be running an Intramural team style Open. If you are registered for the Open, you will be drafted to one of four teams within the gym. Each team will work together to try and accumulate the most points per team in the gym! You may remember that “Team Tickles” won last year and has their name engraved on our championship belt, this year we will compete to see which team will earn a spot on the belt!

This years Captains are…

Mark Wilkens – The Process

Terra Anderson – 2 LeFit 2 Quit

Joel Quizon – Bringing Flexy Back

Sarah Addy – Flex Appeal

The team Captains will draft from every registered athlete for the Open on February 9th (so get yourself registered before then!) We will announce the the team rosters on the following Monday. There will be t-shirts, Facebook groups, team emails, etc that will be set up once the teams are created. Your team captain will be your main contact throughout the Open for questions or concerns!


The Open Workouts

This years workouts will also be very similar to last years process! Each weekend of the Open, Vantage will host an event on Fridays at 6pm. If you want to be judged in the Open and submit an official score, this will be your chance to complete the workout with a judge.

Each night we will allow people to start signing up for heat times at 5:30pm on the front whiteboard. If you are competing, you will be asked to sign up for an athlete slot AND a judging slot. So please plan to stick around for at least 2 heats to help get everyone through the workout! Vantage will provide details on judging standards and process the night of the event based on WOD specifics.

There will also be vendors here offering samples and sales of food and beverages most of the Fridays throughout “The Open”. If you have not experienced this before it is a very fun and encouraging atmosphere! Feel free to invite friends and family to come watch and cheer you on, we can’t wait to see what the athletes of Vantage accomplish in this years Open!


Quality Control


PreHab: Shoulder Prep, Glute Activation, Core Activation

Warm-up: Squat Variations, Kip Swings

Specific: Overhead Squat Build to working Weight, Toes to Bar Progression, Burpees


Rx: EMOM for 20mins
M1: 15 OH Squats (95/65#)
M2: 15 Burpees
M3: Max Rep Toes to Bar
M4: Rest 
*Full Range of Motion on the Overhead Squat
*Go Fast of the Burpees
*Be Smart with your Toes to Bar

Rx+: EMOM for 20mins
M1: 15 OH Squats (105/75#)
M2: 15 Burpees over Bar
M3: Max Rep Toes to Bar
M4: Rest

Option 1: EMOM for 20mins
M1: 15 OH Squats (<95/65#)
M2: 15 Burpees
M3: Max Rep Knees to Chest
M4: Rest

Option 2: EMOM for 20mins
M1: 15 Front Squats
M2: 10 Burpees
M3: Max Rep Sit-ups
M4: Rest 



PreHab: Lat Pulldowns, Core Activation

Warm-up: Agility Drills, Handstand Drills

Specific: Handstand Push-ups, Rope Climbs


Rx: 5x :60secs
Shuttle Sprints
Assault Bike
Rope Climb
*Score is Total Reps for highest round

Rx+: 5x :60secs
Shuttle Sprints
Deficit HSPU (3/6″)
Assault Bike
Legless Rope Climb

Option 1: 5x :60secs
Shuttle Sprints
Assault Bike
Rope Pull-ups
*Increase the challenge and decrease the reps

Option 2: 5x :60secs
Shuttle Sprints
DB Press
Assault Bike
Rope Pulls

Wind in my Sails


PreHab: Glute Activation, Core Activation, Calf Raises

Warm-up: Rope Turns, Agility Drills

Specific: Row Progression, Double Unders


Rx: 3x
500m Row
100 Double Unders
400m Run

Option 1: 3x
350m Row
50 Double Unders
300m Run

Option 2: 3x
250m Row
10 Double Unders
200m Run



PreHab: Shoulder Prep, Glute Activation, Core Activation

Warm-up: Barbell Complex


Rx: Bear Complex
7x 5reps for max load
Power Clean +
Front Squat +
Push Press +
Back Squat +
Behind Neck Jerk
*Once you begin, you must perform each movement in order.
*You can rest the bar in any position but not the ground.

*Find your heaviest load for 5 consecutive reps.
*Everyone gets to Rx this one.



Warm-up: Movement Review


1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Partition the pull-ups, push-ups, and squats as you need.
*Start and Finish with a mile run.
*If you have a 20# weight vest, wear it.


1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Unpartitioned. Complete all reps of one movement before moving on.


Option 1: 
1/2 mile run
50 pull-ups
100 push-ups
150 air squats
1/2 mile run

Option 2: 
“Mini Murph”
600m run
50 assisted pull-ups or ring rows
90 modified push-ups
130 air squats
600m run