About Us

We are all about community. Your success is our success. That reaches beyond fitness goals; we want you to be successful in every area of your lives and we want to journey with you toward those milestones.

Who We Are

We are CrossFit through and through. We constantly do varied, functional movements at a high-intensity. There is no room in our gym for life's distractions - no TV's, no wasted time on machines and no mirrors. Instead, we learn to use our bodies to their maximum capacity. We run, squat, press, pull, jump and climb. Fitness is more than how our bodies look. Fitness is about endurance, stamina, strength, flexibility, power, speed agility, coordiantion balance, accuracy and most of all fitness is about confidence.

Rocky Lake CrossFit takes a stripped down, bare bones approach to fitness where aesthetics are not the end goal, they are simply by-products of the process.

Get to know us: meet our team and our community!

What is CrossFit?

CrossFit is about preparing your body for any physical task life can throw at you. We use programming that consists of constantly varied, functional movements performed at a high intensity.

Functional movements are the movements you use every single day. Weighted deadlifts are picking up a child. Weighted squats are bending while holding a grocery bag to pick up that shiny quarter that someone dropped. We are all about functional conditioning that will make our lives easier.

CrossFit differs from traditional fitness. While traditional clubs provide muscle conditioning exercises, the patterns of movement are not natural movements that you use in everyday life. In CrossFit, movements are constantly varied to reflect movments that are natural in our day to day lives.

Police, firefighters, military and athletes for different disciplines have been using CrossFit as the primary strength and conditioning for some time now. Because it mimics your normal day to day movements, it is also being adopted in nursing homes, pre-schools and rehab centres. CrossFit is changing lives while building community.

CrossFit is adaptable, regardless of your fitness level or age.


What about the community?


"It's about the people within the CrossFit community, being a part of a culture of change."Video produced by Reebok.

Posted by The CrossFit Games on Monday, September 14, 2015

Olympic Weightlifting

Some of Nova Scotia's top-ranked Senior and Junior Olympic Weightlifting athletes are proud to call Rocky Lake home!

Rocky Lake Crossfit is pleased to offer coaching in Olympic Weightlifting for both recreational and competitive athletes. Programming focuses exclusively on snatch, clean and jerk along with weightlifting-specific strength and accessory exercises. Whether you are just looking for a few technique pointers or want to train full-time in the sport, our combination of coaches and and facilities are the best you will find in the province!


  • Programming and training up to 6 days/week 
  • 'Learn to Lift' classes and special clinics to introduce new participants to the sport
  • Qualified Olympic Weighlifting coaches (Catalyst Athletics, NCCP, CrossFit)


  • 8 lifting platforms
  • Men's and Women's bearing barbells (werksan, pendlay, vulcan)
  • kilogram training and competition plates

Personal Training

Whether you have reached a plateau, need a little more personal attention in a particular area or you prefer to work one on one, we have a plan that will work for you. Personal training is flexible. We not only work around your schedule, but we tailor it to fit your fitness style. We offer one on one and small group programs that are cost effective and custom designed to work for you.

Our Facility

We offer the real CrossFit box feel. No mirrors and minimal equipment. With over 2000+ square feet of space and a high ceiling, we designed the box to accomodate all CrossFit specific movements.

Our facility includes:

  • Bands
  • Kettlebells
  • Balance Board
  • Gymnastics Rings (suspended on our high ceiling and fixed on Rogue Rigs)
  • 15ft. Rope Climb
  • Squat Racks
  • Bars, Bumper and Competition Plates  (pound and kilogram)
  • 8 Weightlifting Platforms
  • Pull Sleds
  • Ab Mats
  • Boxes
  • Rowers
  • Rogue Rigs
  • Belts
  • Monster Tire
  • Speed Ropes
  • Rogue Abram Glute Ham Developer
  • Bathroom and Shower Facility

WOD - Work Out of the Day

A Rocky Lake CrossFit WOD is our daily work out. It changes every day and includes a variety of functional movements with a full range of motion. On any given day we could work with barbells, kettle bells, ropes, running and/or rowing. Every day is different which is how our bodies adapt. Everyone can participate, as each workout is scalable to your fitness level. Check it out!


Is CrossFit right for me?

  • CrossFit is for everybody. If you want to achieve a fitness goal Rocky Lake is the place for you.  We can help you get there faster and safer than anywhere else.   For athletes, CrossFit is the best strength & conditioning solution out there.  Our coaching team is unsurpassed in terms of knowledge and experience, we can help you become stronger, more powerful, agile and explosive while decreasing your risk of injury while still having fun!

Do I need to be in shape before I start CrossFit?

  • No! CrossFit is infinitely scalable, meaning we can use the same workout for a beginner that is very out of shape as we can for the elite athlete. Our talented coaches, Shane, Dave or Mike will make adjustments specific to your fitness level so you get the most out of your workouts. This might mean lowering the weight, changing the number of repetitions you do, modifying the exercise to something more manageable or limiting your range of motion to what is safe for you at that time.

Everyone is so fit, it's intimidating.  It looks intense! Will I die?

  • Yes... everyone who has ever done CrossFit at Rocky Lake CrossFit has died....  That's a joke....  We're very proud of our extreamly low rate of injury and pride ourselves on being the safest box (gym) in HRM.  Everyone has to start somewhere. Some people may look very fit but we're all one big family and support team. You may see Crossfitters in the media who look exceptionally fit, you should realize they are not the average.  Just pop in and talk to the wide variety of people from young to quite old, deconditioned to fit, experienced to brand new.

Will I get bulky and big?

  • Not unless you want to.  Building muscle is important to fitness but CrossFit will not make you big.  Most of us develop to become pretty lean.  More muscle does help you burn more calories and look better.  How much you want is up to you.  Talk to the coaches about your goals and nutritional habits. 

Squats are bad for your knees and I hear CrossFit is extreamly dangerous, is it not?

  • The moment you participate in any physical activity you increase your risk of inury.  Getting out of bed is more of a risk than staying in bed.  In comparison to other strength & conditioning programs CrossFit is no more or less dangerous. Studies of injury rates have actually shown that injuries are more common in repetitive motion fitness programs (i.e. running only) in comparison to CrossFit. The injury rate for team sports is significantly higher.  There are countless studies that show squats are not bad for your knees when done properly.  We are the most qualified team around to coach squatting technique.  Don't be fooled by unqualified coaches and athletes. 

    Injuries happen in strength sports because the athlete worries more about milestones (such as weight) than their technique or ability is prepared for. They push themselves too hard or cannot yet perform the movement properly. That is why we have coaches in every single class that will be actively helping you scale workouts appropriate to your fitness level, strength, and mobility limitations.

    Along with all the scienctific evidence to support these statements our team and community in particular is focused on safety and technique.  When you can consistently show us that technique properly, we then increase load (weight) or intensity (speed). Rocky Lake Fundamentals is designed to teach you what you need to know and to analyze your fitness level so you can safely enter group classes.

Will I get Rhabdo?

  • Rhabdomyolysis is a type of heat injury that can result when muscles are pushed well beyond their breaking point. Rhabdo can affect any athlete – it is actually more common in team sports such as football.  We are going to specifically talk to you about Rhabdo, what it is, why it happens, and how to avoid it during your fundamentals sessions. At Rocky Lake we think it is better to confront potential issues like as Rhabdo so that it is never a concern, even if it is very unlikly.   

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