Saturday June 23 2018

Team of Two *Partner A Completes 1 Full Round, then Partner B Completes 1 Full  AMRAP   Max Effort Sled Push while Partner is doing  12alt DB Snatch (50/35#)MW 9 Wall Ball (20/14#) 6 Burpee Then switch  Max effort Sled Pull  while partner completes  12 weighted glut bridges  9 M ball Clean 6 Shoulder-to-Overhead Then…

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Monday June 25 2018

  Classes start at 6:00 am with Coacj Rachel and finish at 7:00 pm with coach Jas doing stretch /yogi DO the wod and come back and do the stretch Please use you journal for writing out your wods and max reps.  Keeping track will add you in getting stronger and you will know where…

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Friday June 22 2018

Coach Emily working on her box squats … amazing strength and technique  Olympic Weightlifting Warm up  for the clean and jerk   COMPLEX  Rep theme same at the bear complex… 7 rounds 5 rounds beginners… load bar up to your 5th round.  going through the below complex 5x for 7 rounds  1 Clean jump pull…

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Thursday June 21 2018

One of tough mudder obstacle,(DEVILS BEARD) long hike up and so steep you have to crawl on hands and knees under a net   Weak skill or missed wod, we all have a weak skill and heres your chance to work on it !! 15 or 30 min  METCOM  5 Rounds 7 Kettle bell swings …

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Wednesday June 21 2018

  One of the great Obstacle at the tough mudder…. Love this shot  of Elmer helping Vince over the wall… great team work! Warm up  10 ring rows  2x duck walk  10 ps banded cross body pulls in kneeling position… band attached high 10 ps banded cross body pulls in kneeling position … band attached…

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Tuesday June 19 2018

 

CONGRATS TO RACHEL HENDRY OUR CROSSFIT

COACH WHO CAME IN FIRST IN THE

VANCOUVER CLASSIC!  

 

WHAT TO GET BETTER AT LIFTING AND LEARN THE

BASIC GET TO LIFTNG CLASS, EVERY TUESDAY

AT 6:00PM! 

 

 

 

CHIPPER TUESDAY AND LIFTING TONIGHT AT 6:00PM 

 

Chipper 5

 

 

Monday June 18 2018

Warm up  5 light weight Man makers 10 lat pull on rig 10 recline pulls on rings or bar 2x bear crawl 10 light MB squat and toss in air  Strength Box Squats place box just below parallel weight in a back rack position use DBELL if desired  5 x 5x 70% 1RM alternate 5…

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Saturday June 16 2018

Tough mudder weekend YIPPY !!!   TEAM WOD    8 minute AMRAP: – 100 meter side shuttle run (change directions every 10 meters) – 6 Wall Walks – 24 Kettlebell Swings ~2 minutes rest / Set-up 8 minute AMRAP: – 40 Meter Farmer’s Walk – 12 Burpees – 24 Total Alternating Arm Dumbbell Snatch ~2…

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Friday June 15 2018

THANK GOODNESS IT’S FRIDAY  Warm up  10 ps Land mine presses 10 naked bar shrugs 10 bent overs rows ….. spine straight  10 front squats  10 back squats  10 band openers …. 3 positions   Strength    Jerks  15 min …USE DUBBELLS IS WRIST OR SHOULDER ISSUES… IF YOU CAN’T GET YOU ARMS IN LINE…

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Thursday June 14 2018

WEAK SKILL OR MISSED WOD


15 TO 30 MIN.

 

WOD 

  • 600 M RUN 
  • 60 D/U – 100 SS
  • 400 M RUN 
  • 40 KETTLEBELL SWINGS
  • 200 M RUN 
  • 20 BURPEE WALLBALLS
  • 400 M RUN
  • 40PS JUMPING LUNGES WITH SIDE TO SIDE MB ROTATION
  • 600 M RUN
  • 60 SQUAT JUMPS 

or 

Marine drive and back