What is a DEXA scan?

Non invasive, quick (6-10 min) total body scan using a very low dose X-ray. Results are immediately reviewed with a trained exercise physiologist.

What will I learn?

Dexa is the most accurate at measuring body fat %, lean body mass, muscle imbalances, fat mass and bone density in 5 regions of the body - trunk, arms, legs, android (belly) and gynoid (hips)

Who should do a DEXA scan?

Everyone! Especially those curious about where they currently are or are looking to achieve a goal such as fat loss or muscle gain.

The scale won't tell you everything; so if you're interested in improving body composition and measuring what really matters (fat vs lean muscle) then a DEXA scan is the best way to assess progress without having to rely on scale weight.

Tiffany from Composition ID has a mobile "Scan Van" which she can bring to the gym if we have enough members interested in getting measured. She offers a special $99 2 for 1 scan for before and after. This would be great for many of you thinking of starting the new year by getting back on track with your fitness and nutrition. 

Please email me if you are interested.

Coach Graham

WOD 112416

Where did you spend your Thanksgiving?

Holiday Body Weight Challenge Day 9 - 18 Burpees

Warm-Up 6

Dynamic Warmup (coach's choice)


3 sets:
10,8,6 Cal Row
10,8,6 Pushups

Push Press

Every 2 minutes, for 12 minutes (6 sets):
Push Press x 4 rep

Metcon (Time)

For time:
Row 1000 Meters
50 Shoulder to Overhead (115/75 lbs)

Cash Out

18 Burpee's then:

200m Walking Lunges

Out of Town WOD

100 Double Unders
90 Air Squats
80 Sit-ups
70 Push-ups
60 Pull-ups (if available, if not skip pullups)
50 Walking Lunges
40 Dips
30 V-ups
20 Burpees
10 Deadlifts, 225/155
1 Mile Run


CrossFit Journal: The Performance-Based Lifestyle Resource