Osprey Athletics Crossfit + Weightlifting
14-275 Rocky Lake Drive B4A 2T3 Bedford, NS, Canada

Some Pics from our Canada Day RCMP WOD and Fundraiser.

Thank you all for coming out today. It was a great way to start our Canada Day! Together we raised $385 for Heidi's family through the Fallen Officer Fund. Donations are still being accepted at [email protected] or at https://rcmp-f.ca/donations/ I

We take away the top 5...

There is no better time to connect with a CrossFit affiliate than right now. Despite the temporary closure of most CrossFit affiliates due to COVID-19, trainer...s continue to support the health and fitness of their clients. The community will not be kept apart. There is no denying it. CrossFit affiliates make people better. Find one: Map.CrossFit.com.

Please message us to join our Free online workouts.

Thanks to everyone that joined us this morning from Coast to Coast for the Heidi WOD #novascotiastrong

Here is our public workout on Zoom for Saturday morning, April 25th, at 9am: Hero WOD "Heidi" in memory of Constable Heidi Stevenson For 23 minutes, as many rounds and rep possible of:... 23 Air Squats 23 Push-ups 23 Kettlebell Swings 23 Jumping Lunges 23 Sit-ups 23 Box Jumps Demonstrations of each movement along with scaling options are provided in the video so anyone can participate. Please join us Saturday morning at 9am on Zoom using the following link and access code: https://zoom.us/j/94871943138 Access code: 364472 Let's work hard in Heidi's honour. Thank you again to Blended Athletics for programming this workout and sharing it with the Nova Scotia community. We're proud to be a part of it. #stayhome #staysafe #novascotiastrong #herowod #memorialworkout #heidistevenson #fitnessathome

We are heartbroken that the Maritimes have once again been struck by tragedy and our heart goes out to the entire community, the families of those that lost loved ones, and to the brave officers that answered the call to protect us all. At Osprey, we have a tight bond with our first responders. We have several members that are first responders and, for the past two years, we have held a fundraiser for the Three Fathers Scholarship Fund in Moncton - itself a sad reminder of an...other time in recent memory that violence shocked our region. In memory of Constable Heidi Stevenson, on Saturday morning at 9am, Osprey Athletics will perform the Hero workout "Heidi" crafted by our friends at Blended Athletics and being performed by many other fitness communities across Canada. It's a tradition in CrossFit circles to honour the sacrifice our first responders and armed forces make for the rest of us. A Hero workout is never more difficult than when it is new - named for another brave soul that has lost their life to protect ours, especially in our own small, close-knit part of the world. Of course in these unusual times, we're not able to perform this workout together in person as we normally would. So we will perform the workout together from our homes as a Zoom video conference workout - which means anyone with a computer or smartphone can join in. We invite our own athletes, their families, friends, neighbours - the entire community - to join us for this memorial workout on Saturday morning at 9am. Anyone can do it. Anyone can honour Constable Stevenson's sacrifice in this small but meaningful way. Mark your calendar and bookmark this link to join us, Saturday April 25th at 9am: https://zoom.us/j/94871943138 Access code: 364472 We'll post some more details about the workout in the next day or two that will provide some detail for new people who may be joining us about what the workout movements are, how to scale them and how to use home equipment to participate. We hope everyone can join us to remember Constable Stevenson. Thank you to Blended Athletics for programming and sharing the Heidi Hero workout. #stayhome #staysafe #novascotiastrong #herowod #memorialworkout #heidistevenson #fitnessathome

Another sweet #quarantrainingtip compiled by our friend and Physiotherapist Brittany Klingmann "The Abdominal Canister". Thank you for bringing awareness to these issues and for graciously sharing your content. Beaverbank Orthopaedic and Sport Physiotherapy Young Kempt Physiotherapy and Massage Therapy Clinic

Community in the Community Gathering at a safe distance... man, that fresh air in the lunges felt great! #ospreyquarantraining @ Dewolf Park

Instead of spending the next 5 minutes scrolling...watch this...A positive and easy to use tool that can help people manage increased stress levels. A little long winded, but let’s slow down and connect together!

Our next Pre-flight Program for new athletes starts Monday February 3! It's fitness that's anything but routine - contantly varied and functional - that's how we train, that's how we improve, that's how we measure progress and that's how it translates to better living - at all ages and fitness levels! For details or to sign up, visit ospreyathletics.com/signup or call 902-818-8860 #crossfit #fitness #weightlifting #functionalfitness #fitfam

Did you resolve to get truly fit in 2020? Our first Pre-flight class of the year starts tomorrow night at 6:30pm. Pre-flight is 6 one hour small group classes for beginners on Mondays, Wednesdays and Fridays that teach the fundamentals of the movements prepare new athletes to let their fitness really take flight! There’s still a couple of spots available if you want to start your year with the last fitness methodology you’ll ever need to try because this one will stick! Sign up for preflight by itself for $99 or 3 months of unlimited CrossFit with Pre-flight included for $387. Sign up now at http://ospreyathletics.com/signup

Our first community class of the year was a great one. Will you be joining us next week?

This Saturday January 4th at 9am is our first Community Crossfit workout of 2020 and it’s a great way to start your year! No matter your fitness experience, it’s always better with a community and knowledgable coaches to help you make progress. Commit to results, commit to learning to move better, get stronger, gain confidence, get expert guidance - commit to yourself. That’s what makes Osprey different than joining a gym. Experience the difference first hand with our Resolution Workout - it’s free, it’s fun and there will be prizes! Join us! 275 Rocky Lake Drive in Bedford. #notjustagym #crossfit #fitness #realchange #weightlifting

Reach new heights in 2020 - in fitness, in family, in friendship, in life. #crossfit #fitness #weightlifting #fitfam #2020goals

Close out your year with our final Community CrossFit and Coffee class of 2019! Saturday December 28th at 9am. You’ll have so much fun you’ll wonder why you didn’t drop in sooner! All levels of fitness, all ages - all are not only welcome, they’re encouraged! It’s fun and it’s free! 275 Rocky Lake Drive in Bedford. #fitness #crossfit #fitnessforall #fitfam

Merry Christmas to all and to all a good sweat! A huge holiday thank you to our amazing crew of CrossFit and weightlifting members and coaches - you make every early morning and late evening of hard work a joy. Have a safe holiday and enjoy some time with your families. We'll see you in the gym again after the (short) break!

We’re taking on #eventonemorris on Sunday Dec 22 at Osprey in memory of CrossFit Games teen competitor Jacob Morris - we’ll post photos of our crew tackling the WOD. #fitness #crossfit #fitfam #fitnesscommunity Makewodsgreatagain

12 Days of Christmas Day 12 is here! The final challenge for December 20th is... A 12 minute EMOM! Every minute for 12 minutes, you will perform 6 unbroken wall balls and 6 air squats. Couldn't be simpler.... Use this challenge to work on your capacity. Unbroken on the wall balls is the key. 6 reps should be comfortably within most athletes' capacity even once fatigue sets in. The key is to start the wall balls right at the beep. If you need to take a moment after the wall balls before rolling into the air squats, thats your opportunity. But if you can, let the 6th wall ball fall freely and go immediately into your air squats to get all 12 movements done with no wasted effort. Video demos: Wall ball shot: https://www.youtube.com/watch?v=EqjGKsiIMCE Air squat: https://www.youtube.com/watch?v=rMvwVtlqjTE As these 12 days of challenges comes to a close, don't forget we also have a special 12 Days of Christmas Workout on Saturday December 21st at 9am for our weekly free Community Class - you're welcome to drop in for a pre-holiday sweat! #fitness #crossfit #weightlifting #fitfam #12daysofchristmas

12 Days of Christmas Day 11! The challenge for December 19th is... 11 minute AMRAP of: 6 sit-ups 5 push-ups... 6 switch lunges 5 burpees Manage your pace to minimize rest. Your first several rounds should feel EASY because if you maintain that pace, the rounds will get a lot harder as you fatigue, so don't go out too hot! For the last 2-3 minutes, put the pedal to the metal. If you have access to an ab mat, use it, otherwise something soft/cushioned beneath your tailbone is certainly helpful. Scale each of the movements as you commonly do in class. For push-ups, if at all possible, the preferred scaling for this purpose will be an elevated position for the upper body rather than push-ups from the knees, just so you get to work on the slight hollow position needed for the pushup in exactly the same fashion as you would from the floor but with less of your body weight to support. Video demos: Sit-up: https://www.youtube.com/watch?v=_HDZODOx7Zw Push-up: https://www.youtube.com/watch?v=0pkjOk0EiAk Jumping Switch Lunge: https://www.youtube.com/watch?v=6SFgE2_og_s Burpee: https://www.youtube.com/watch?v=auBLPXO8Fww #fitness #crossfit #weightlifting #fitfam #12daysofchristmas

12 Days of Christmas Day 10! The challenge for December 18th is... A Clean & Jerk Gauntlet! Build from a moderate 50-ish percent of your Jerk max and build by 5-10 pounds with each round (total, not per side!) for 10 rounds of 1 rep per minute.... Be careful with your loading and mindful of your form. Ideally, your form will look exactly the same for rep 10 as it did for rep 1 (obviously with a bit more exertion!). Don't compromise technique for loading. This is not a 1 rep max challenge but rather a challenge for you to maintain your form - aim for consistency as the load builds. Video demo and description of the Clean & Jerk: https://www.catalystathletics.com/exercise/76/Clean-Jerk/ #fitness #crossfit #weightlifting #fitfam #12daysofchristmas #cleanandjerk

The 12 Days of Christmas Challenges continue! It's day 9, and the challenge is... 9-8-7-6-5-4-3-2-1 Heavy Goblet Squats Jump Squats... Test your legs! You're alternating between weighted and unweighted, but the volume is going to catch up with you quickly. Go as heavy as you can on the goblet squats while still maintaining proper form - chest up and weight solidly anchored on the front edge of the heels. Keep the kettlebell close and high on the chest. Full depth on the squats if at all possible (or as deep as you can go consistently keeping the above movement/form). Goblet squat video demo: https://www.youtube.com/watch?v=Xjo_fY9Hl9w Jump squat video demo: https://www.youtube.com/watch?v=qi0S2krxqe8 #crossfit #legday #training #fitness

12 Days of Christmas Day 8! Your challenge for December 16th is... Build from 70% for 15 min... clean pull triples, rest as needed Unlock your power by working on your clean pull. You'll likely be able to manage more weight than you would in the clean itself since you're not getting underneath the bar but working on your driving power and positioning. Warm up completely to achieve a starting working weight of 70% of your max and build from there. You'll do 3 reps at a time, resting as needed and building as you go. If a coach is available at the time you're completing this challenge, have them take a close look at some of your reps and give you feedback. For a video demo of the Clean Pull: https://www.catalystathletics.com/exercise/98/Clean-Pull/

12 Days of Christmas Day 7! Your challenge for December 15th is... Every minute for 14 minutes:... 1 rep of 7s negative push-up This challenge is about time under tension to build your pressing/push-up strength. You'll exercise maximum control for a smooth and even descent from the top of the plank position down to the floor (chest to deck WITHOUT resting there), keeping a solid ever so slightly hollow position with straight legs. Make it a LEGIT 7 second descent. If at all possible, the modification should be off a box or elevated bar secured to the rig (if you're at the box) so that you get the practice in that true hip to toe hollow position (rather than go from the knees). Video demo of the push-up: https://www.youtube.com/watch?v=_l3ySVKYVJ8

12 Days of Christmas Challenges Day 6! The challenge for December 14th is... 6 x 3 every 2 min Snatch, building from 60%... Every 2 minutes for 6 rounds, you will perform 3 snatches (yes, with the squat!). Warm up to a starting working weight of roughly 60% of your max before you begin your rounds. Talk to your coach about any needed modification to the movement. Video demo of the snatch: https://www.youtube.com/watch?v=9xQp2sldyts

12 Days of Christmas Day 5! Your challenge for December 13th is... 5 burpee pull-ups per minute for 10 minutes... Modify the burpee or the pull-up as you would in any class to what you're working on now (sprawl, seated pull-up, etc.). Set a tempo with the first two round that you can aim to hold to the end. For a simple demo of the burpee pull-up: https://www.youtube.com/watch?v=jVzrLDIRqnE

12 Days of Christmas Day 4! The Osprey challenge for December 12th is... 4 rounds of:... 8 DB push press 16 box jumper overs This is an opportunity to test your conditioning. Transition quickly between the two movements. Try to be as efficient as possible. Pick a challenging load for the dumbbells and cycle the push presses. Move efficiently over the box (24" for guys, 20" for ladies). Remember that a box jumper does NOT require full hip extension at the top of the box - you just have to get from one side to the other side per rep, going over the top (touching the top of the box on the way over is... optional). As always, we recommend stepping down rather than rebounding for safety's sake. A demo of the dumbbell push press: https://www.youtube.com/watch?v=MqvN10OF5fo A demo of the box jumpover (though minus our recommended step down): https://www.youtube.com/watch?v=f6AR27I-DwU This one's a great opportunity to give'r. Have fun with it!

12 Days of Christmas Day 3! The challenge for December 11th is... Every 2 min x 6 rounds... 3 x 3 position clean Building from 60-70% Time to work on your technique and the force you apply through the front edge of the heels to generate the power and speed you need to get to full extension at the top of the pull, followed by pulling yourself under the bar! Every 2 minutes for 6 rounds you'll perform 3 reps of 3 position clean from bottom up - that's from the floor, from the knee and from mid-thigh. The Catalyst movement library provides an excellent description and video demonstration of this in action: https://www.catalystathletics.com/exerc//3-Position-Clean/ While the challenge may only be 12 minutes, you'll need to work on this one while well warmed up, and you may need to build up to your working weight of 60-70% for the first set, so plan accordingly. Build as you go but don't be too aggressive about it since you're under tension for longer with this challenge. And of course, talk to the coaches and if one's available while you're tackling the challenge, have them take a look at your technique and give you some cues to make your cleans even better. #ABC #AlwaysBeCleaning #ConstantlyLearning #ContinuousImprovement #weightlifting #

12 Days of Christmas Challenge, Day 2! The challenge for December 10th is... A 2-round Tabata alternating between Hollow Hold and Back Extension.... That means 20s on, 10s off for 16 rounds in total (8 of each movement). Remember to keep your legs and feet locked together for both and in the hollow hold, keep your rib cage closed down towards your belly and your hips/pelvis tucked upward/forward. For the Back Extension, get into a solid arch position with high shoulders and squeeze the gluten to help get the legs up. For both movements, if you can't hold statically for the full 20 seconds, do your best to hold for a consistent number of seconds and come back down briefly to reset and repeat within the work interval.

We're challenging our athletes to a little bit of extra fitness per day with our 12 Days of Christmas challenges, starting tomorrow, December 9th. They'll be able to work on skills, conditioning, strengths and lots in between over the course of the 12 challenges. We'll share them here as well so you can see some of the fun we're up to leading up to our last two Free Community CrossFit & Coffee classes before Christmas - join us on December 14 or December 21st at 9am for a fun and free sweat!

Start your new year fitness before the holidays! Our last pre-flight intro program of the year for new athletes starts December 2nd. Join a fun and supportive fitness community - that way you'll stick with it and reach your goals. Not convinced? Try us out! We have a free community class every Saturday morning at 9am. Sign up for the last intro session of 2019 at http://ospreyathletics.com/signup #crossfit #fitness #weightlifting

Free Class this morning at 9:00 come and see what you can be...

We’re so excited and proud when we get to graduate junior athletes from our preflight program for new athletes! These two characters earned their wings tonight! After visiting our community class a bunch of times they decided to get in on the action officially! These young athletes, brothers Ben and Jaime, learned the mechanics of the Olympic lifts and are now pumped and raring to jump into CrossFit with the Osprey Athletics family! We can’t wait to watch your fitness take flight! #FitnessTakesFlight #crossfit #weightlifting #fitness #juniorathlete

Happy thanksgiving from our family of athletes and coaches to yours. We wish you the very best for the holiday and hope you get to enjoy some laughter, cheer and relaxation, surrounded by family and friends. The gym is closed on Monday so everyone has an opportunity to enjoy the holiday. We'll see everyone back in classes as our regular schedule resumes on Tuesday. #crossfit #fitness #fitfam #weightlifting #holiday #thanksgiving

For the next 5 weeks we have some extra excitement in our gym - the 2020 CrossFit Games Open. 5 weekly tests of fitness, each different than the last, which CrossFitters all over the world of every fitness level complete, each with a judge, and submit their score online. They compete against their expectations and fears, the clock, their friends and family and most importantly themselves. We invite the entire community in and around Bedford to join us on Saturdays for our usu...al free community CrossFit class at 9am to see experience this fun, challenging and results-focused approach to fitness for yourself. Then stick around to cheer as our members - from age 12 to 70 - tackle each of the Open workouts after community class wraps up. It’s a celebration of fitness that just might change you the way it has changed our athletes. #crossfit #fitness #intheopen #fitfam #fitnesstakesflight See more

Canadian National Olympic Weightlifting champ and Osprey athlete Quinn Everett is on the warpath! Tune in tonight at 11:30pm as he competes in San Diego, California! #GoQuinn #warpath #weightlifting #OspreyStrong

Just a few short weeks ago we welcomed Keith and Nadine, and now we welcome their daughter Catherine to the Osprey family! She graduated our pre-flight program for new athletes last night and will join her parents in our CrossFit classes! What’s a little fitness and friendly competition between family? Welcome Catherine! #crossfit #fitness #weightlifting #fitfam

We're honoured to be nominated in TWO CATEGORIES of the Star Halifax Reader's Choice Awards - best fitness club and best personal training. Voting is now open at https://www.thestar.com/readerschoice-halifax/ and will close October 6th. We'd love it if our Osprey friends would take a moment to cast their vote not just for us but several of our friends and neighbouring businesses who have been nominated in their respective categories as well! Good luck to the nominees! #bestfitnessclub #bestpersonaltraining #starhalifaxreaderschoice #localbusiness

Congratulations to our amazing family of athletes who stepped up, set goals, worked hard, and achieved new milestones in their fitness in their journey to compete in this weekend’s D-Town Throwdown. You were amazing! Thank you to our extended athlete community for cheering us on, both in person and virtually! CrossFit YQM, you put on a terrific, challenging event today, once again exceeding expectations. Team Osprey will be back next year. #crossfit #fitness #fitfam #fitnessgoals

Our athletes just keep reaching new heights with their fitness. We have a big crowd of our Osprey family competing at the D-Town Throwdown hosted by CrossFit YQM and two of our teams in the Masters Division (and another team in Rx division with our young athlete and coach Grace Luer) made the semi-finals! Grace’s team as well as the DPA All Stars team of Osprey owners Rob and Ticia O’Brien, with Todd Menzies and Brittany Klingmann are moving on to the finals!!!

Today we said Good-Bye to one of our longest standing members Maggie. A 6:00am regular for almost 4 years, she and the family are off to London, UK to pursue new adventures. We can't wait to see where life takes her, but she will be missed. All the best Maggie!

Another great Community Class this morning! Every Saturday 9:00 and it's Free!

Come find out what it is all about... (Hint: it's not what you think) https://www.thechronicleherald.ca//halifax-lawyer-passio/

I agree with so much of this article, I found CrossFit shortly after starting another business and provided not only health benefits but stress relief, an hour a day where I didn't have to think about work (couldn't think about work) and didn't have to make decisions. Just do what the coach says and see results, it's a nice simple equation. https://www.entrepreneur.com/article/312427

We are thrilled to announce that this weekend's Three Fathers RCMP Memorial Challenge was a hit! We had more than 100 people participate in the event, and even more contribute to he cause with donations and our BBQ, in all raising $1033 for the Three Fathers Scholarship fund in Moncton. Special thanks to our friends and neighbours at Off Track Brewing Ltd. for contributing $150 from sales that day, and the young members of our Osprey family for raising $90 with a lemonade sta...nd that same afternoon! Thank you Bedford for coming out to support this worthwhile cause! We were also thrilled to have a group of Halifax Police Department cadets include this event as part of their fitness training! What a great way to honour and remember Constables Ross, Gevaudan and Larche. #crossfit #fitness #family #fundraiser #fitfam #weightlifting #bedfordns #rcmpnb #rcmpns #threefathers

Happy Father’s Day to all! What a great day for a workout and a BBQ! Join us at 11am for the second Three Fathers RCMP Memorial Challenge, a family-friendly (and free) Fathers Day fun run and workout followed by a fundraiser BBQ with all proceeds going to the Three Fathers Memorial Scholarship in Moncton. Sign up at ospreyathletics.com/RCMP #crossfit #community #fathersday @RCMPNB @RCMPNS

We are expecting a great crowd for our Three Father's Fundraiser tomorrow morning, but we weren't expecting the amazing crowd we had this morning! The CrossFit Community is unparralled ! Great energy gets great results. Who is going to join us next Saturday morning for our Free Community Class?

This Sunday at 11am! Mark Father's Day with a Hero Workout and BBQ in honour of the Moncton RCMP officers that gave their lives protecting the public in June of 2014. All proceeds go to the Three Fathers Scholarship Fund in their memory. Anyone can participate in the workout, and you'll be sure to be hungry for the BBQ afterwards. Sign up to sweat at http://ospreyathletics.com/RCMP and/or drop by with some cash for the cause and an appetite for BBQ fare! Something for the whole family! #fitness #fathersday #crossfit #fundraiser #barbecue #hamburgers #hotdogs #fitfam

Good things really do come in threes! After watching her son Calem become a competitive junior weightlifter, who was then followed by her husband Jason into CrossFit training, Anne decided she may as well join in the fun! We’re thrilled that Anne has completed her pre-flight training and she too will feel fitter than ever, spending time in the gym with her adopted Osprey family AND her real one. #crossfit #weightlifting #fitness #family #community

Remember that the BBQ is the fundraiser component of the event on June 16th. Bring a few bucks to donate or buy some BBQ fare to support the Three Fathers Scholarship Fund in memory of the Moncton officers lost tragically 5 years ago today. Today’s statement from the New Brunswick RCMP Commanding Officer: http://www.rcmp-grc.gc.ca//remembering-heroes-and-a-commun

Osprey is proud to be hosting to an amazing training program for health professionals and functional fitness coaches throughout this weekend with a substantial number of our team taking part! Unfortunately that means we're unable to hold our usual Community CrossFit & Coffee class, but it will be back as usual on Saturday June 8th at 9am. We can't wait to see you then for another free functional fitness workout! #continuingeducation #coaching #movementanalysis #training #crossfit #fitness

Resistance training improves health-related quality of life in older adults & has a particularly potent effect on enhancing mental health. #FitGreyStrong

Father's Day is just 3 weeks from today and we have two special events in one coming up for the occasion. We're hosting a fundraiser BBQ for the Three Fathers RCMP Memorial Scholarship Fund in Moncton. And since we're an energetic fitness community here in Bedford, at the same time we're also proud to host a Hero Workout in memory of the officers. The workout is completely free and open to anyone - all fitness levels, all ages. The workout starts at 11 and the BBQ starts arou...nd 11:30. Check out the details and signup for the workout at http://ospreyathletics.com/RCMP RSVP for the BBQ at http://ospreyathletics.com/BBQ If you have any questions, please message us and we'll get back to you right away.

Kicked off a great day with a great workout! We have a community class every Saturday morning at 9:00am, it's Free! See you next weekend.

The live stream will be available on the NSWA website. Watch: Isaac Smith - Saturday 1:00pm... Quinn Everett - Saturday 5:30pm Emma Dean - Sunday 1:30pm Thea Wall - Sunday 5:30pm

Meet Team Nova Scotia - Quinn Everett Winning a National Championship in 2018 was just the beginning for Quinn. He went on to compete at the Las Vegas International Open and the Pan Am Championships in Guatemala. Now he's back to defend his title in the +109 category.

Meet Team Nova Scotia - Isaac Smith In addition to coaching his team at Osprey Athletics Crossfit + Weightlifting, and coaching Canadian athletes in internation...al competitions across 2 continents, Isaac somehow managed to find time to qualify for his third Senior Nationals. He'll be in the thick of things in a stacked 81kg category. See more

Even the Greats need coaches, find yours at Osprey Athletics Crossfit + Weightlifting...

Three generations working out together today in our Community Class. #crossfitforeveryone

Live from Osprey Athletics, The Night of Champions weightlifting competition featuring some of Nova Scotia’s most talented weightlifters!