Saturday June 30 2018

    “Deck of Cards” MAKE 2 OR 4 Teams will draw a card from a pre-shuffled deck. All members of the team will complete the required exercise and reps before another card can be drawn. Hearts- Dumbbell cleans with a rotational press Diamonds- renegade rows ps  Spades- Ball Slams Clubs- Air squats Aces-1 member…

Friday June 29 2018

Ya it’s friday  Warm up by Coach Sarah 🙂    STRENGTH Back Squat 7-7-7-7-7    look in your books for your pr max for this?? or  Olympic Weightlifting 8m EMOM Pwr. Snatch + 2 OHS Scaled  “Jackie” 500m Row  25 Thrusters (45) 15 Pull Ups/ vertical bar or rings or bands  MetCon “Jackie” 1000m Row …

Thursday June 28 2018

  Another obstacles at tough mudder 2018 … Vince climbing over the wall and Elmer and I are down below watching THE FUN.    WEAK SKILL OR MISSED WOD..   HILL SPRINTS 10 X 10/50 REST WORK RATIO  OR  MARINE DRIVE RUN OR  10 X 200 M SPRINT ON ROWERS PICK 1 OR 2 OR…

Wednesday June 27 2018

  STRENGTH Deadlift 2-2-2-2-2**  ** Complete 5-8 reps of Strict ring dips in be between  deadlifts, if back rounds at all LOWER THE WEIGHT  Advanced people may muscle up into the ring dip if they want a challenge  DL Rules : NO Dropping ….  No Sumo Stance  WOD  JUST BECAUSE  In 12 minutes: Row 1,000…

Tuesday June 26 2018

  Open gym is at 8:00 am and lifting at 6:00pm.   Chipper Tuesday    CHIP AWAY ON “ANGIE” two for 1    100 pull up / rings or standing bands 100 push ups/  target, snake, box or wall  100 Lean backs…. no curving your spine ….use ab mats or bench  100 squats …. spicy…

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…

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…

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…

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 …

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