CrossFit Flight School

New to CrossFit? We have the program that guarantees your success into regular CrossFit programming!

Flight School is our mandatory 2-week program for those new to CrossFit. It’s every Wednesday at 6:40 pm, and Saturday at 8:00 am. The 4-session program is designed to build the foundation of your knowledge in CrossFit and fine tune the movements to make sure you are ready for the ‘runway’ that is the CrossFit WOD and regular programming in our classes.  When you’re ready to give CrossFit a shot, get in touch with us and start your CrossFit journey any Wednesday or Saturday, as room allows (limit of 6).

We prefer that new athletes make the commitment to the 2-week program but if there are extenuating circumstances that make this impossible, please contact us and we’ll see if we can make something work for you.

Once you’ve completed the 2-week program, you’ll be able to sign up for regular classes that fit your schedule.

Please contact us at [email protected] to book today!

**Note that there may be a waiting list for the program as it is limited to 6 athletes to ensure effective coaching.


These classes are the staple for all members; from beginners to the competitive athletes.  A regular session will NORMALLY consist of a strength session, some skill work, and a CrossFit metabolic conditioning session or Workout Of the Day (WOD). This is where you get fit!


These sessions are specifically designed to improve the two main Olympic Lifts – the Clean & Jerk and the Snatch.  These sessions are 90 minutes and are for everyone – new members and seasoned members.  Classes are designed to help members lift safer and lift heavier It involves working on technical efficiency with the barbell and eventually working under load. Again, beginners are welcomed!!!


These sessions are dedicated to team workouts consisting of up to four athletes on a team.  Very popular within the CrossFit community, these workouts are usually higher volume and consist of multiple movements where strategy to get through the workout comes into play. They will require you and your teammates to game-plan and communicate effectively to execute and complete the WOD.


Experienced Pilots only! After being screened and approved by your coaches, you will be able to register for Open Gym sessions where you can work on weaknesses. There are coaches present to help you during these sessions but there is no set structure so you’re free try a WOD that you’ve wanted to do for a while, work on accessory exercises, or do some stretching and mobilizing!


On the last Friday of every month, from 5 pm to 8 pm we will be hosting ‘Friday Night Lights.’ During Friday Night Lights, it’s one WOD and one WOD only. All athletes can drop in at any time during the 3-hour time window and to do the WOD (we usually end up running heats). Friday Night Lights does not count towards an athlete’s allotted sessions, however, we ask that everyone coming in that night bring a donation for the Barrhaven Food Cupboard.

The purpose of these events is to, first and foremost, bring our community together, HAVE FUN, break some personal records, and get the competitive juices flowing!

It’s the time to challenge your fellow athletes, surpass your own expectations and celebrate every athlete’s achievements!


CrossFit YOW is currently offering  a CrossFit Kids program on most Sunday mornings throughout the year. Currently, we have programming designed for the following age groups and at the following times:

4-6yrs old         8:30am

7-9yrs old         9:30am

10-12yrs old     10:30am

Here are the general details:

  • Membership is $50+HST/month on auto-renew
  • Each age group will have a limit of 10 athletes
  • Athletes/parents can cancel the auto-renew with 48hrs notice prior to their auto-renew date
  • New athletes can join at any time
  • CrossFit Kids will run until June 25, 2017 and we’ll be having two week long full day camps in the summer, then resume after Labour Day.  More details on the summer camp to follow.

** Please note that once membership is cancelled, renewal into the program isn’t guaranteed if the class has reached its limit

If you have any questions or concerns, please let us know at [email protected]