WINNERS OF LAST SATURDAY TROPHY… WAY TO GO, ALEX AND LINDSAY Partner Workout – 30 minute AMRAP ★ 800 meter run (both partners perform) passing a mb between them, then the *********MB IS ALWAYS IN PLAY IF IT IS DROPPED 15 BURPEES PENALTY******* 3 rounds of: 12 pull-ups 24 pushups 48 wall balls 800 meter […]
Little blurry but pretty happy fun loving people. You guys seriously rock, happy to call you my friends and have such a great crossfit family! Warm up 400 m run passing small MB to each other 2x duck walk 10 ps mb shoulder extended back lunge 10 hanging lat retractions on rig 10 hamstring pulls on […]
WEAK SKILL OR MISSED STRENGTH WOD For Time (20 Minutes Time Cap): Run 1 Mile Then.. 8 Rounds of Strict “Cindy” 5 Strict Pullups 10 Push Ups 15 Air Squats ACCESSORY 5 Attempts at Max Handstand Walk or wall walks or same side taps
Mobility and trigger release tonight! Hope to see everyone there…. WEAR SOCKS Warm up 10 air squats 10 ps side lunges, check form, knees inline with ankle, wide stance and heel up on back leg 2 wall walk with 10-20 sec holds lat and pec release with ball 1 min per side Banded […]
Lifting tonight Warm up 10 ps single leg walking DL 10 mb push up side to side 10 burpees 10 s l jumps 2x gym walking hip openers 10 banded good mornings same band lying down stretch, not attached to rig Strength SUMO DL 5 5 4 3 2 1 alternate with 8 high […]
6:00 am …….Looking good gang! FIRST WEEK OF 1 RM STARTING TODAY Warmup 200 m run 10 burps with full push ups 10 duck walk band stretch legs and pecs 10 bar back squats posterior chain release Strength Bench press 5 5 4 3 2 1 and Front squat 5 5 4 3 2 […]
WE NEED TWO MORE MEMBERS TO SIGN UP FOR MONDAY Hi Members, you may or may not know, Christine Girard is teaching 2 programs for us. The first on is May 15, 7-8pm at gym. This program is for advanced Lifters, or members that have gone to Christine class at least 10x. You will […]
PARTNER WOD Come out and play with us E3MOM WEATHER DEPENDING OUTSIDE MUD RUN CURCUIT Burpees Dumbbell Walking Lunges (per leg – 54-42-30-18 total reps) Box Jump Dumbbell Squat Clean Burpee Box Jumps Dumbbell Thrusters **Perform 27 reps of all movements in order, then proceed to 21 reps of all movements, then proceed to […]
Sign up Sheets on Wall! Next few Saturdays will be preparing you for the Mud Runs…..Fun Fun Fun JUN 10-11, 2017 VANCOUVER SPRINT/SUPER WEEKEND MOUNT SEYMOUR, NORTH VANCOUVER . 2016 RACE 2015 race Weak skill 15 or 30 min, did you know that cardio is a week skill, just saying…… Warm up outside !!! WOD “Sweat fest […]
METCONs x2 1 Mile Run/600 M run or row 21 KB Swings (70/53/MW 21 Goblet Squats (53/35)MW 800 Meter Run/400 M run or row 15 KB Swings (70/53) 15 Goblet Squats (53/35) 400 Meter Run/ or row 9 KB Swings (70/53) 9 Goblet Squats (53/35) 3. Stamina Conditioning EMOMx10 Odd: 15 Cal Row Even: 10 […]
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