Tuesday October 30 2018

One more sleep to Halloween!!    Warm up 10 banded good mornings 10 banded pull backs 10 naked bar DL foam roll posterior chain 10 naked bar DL 400 m run with small mb  A. EMOM   16 x  minutes (4 sets of each) Station 1 – Sumo Deadlift x 8 reps Station 2 –…

Monday October 29 2018

OH YA it’s  Monday and someone is very happy, join Jas tonight for yoga stretch at 7:00pm !  WARM UP – MOBILITY Quick dynamic warm-up, hip/trunk/thoracic rotations Pre-squat hip openers + squat prep with bands….  Strength 1 1/4 quarter BACK SQUAT In 20 minutes, warm-up and complete 4 working sets of back squats: 10, 8, 6,…

Sunday October 28 2018

These TWO amazing heroes gave their lives in the line of duty!!  Choose your wod today while remembering someone died for their country to make it a better place for our future! Fireman, soldiers, police all RUN TO DANGER as we run away… INCREDIBLE. Remember to buy you poppies.  Hero WOD Sunday“Daniel”With heavy hearts we dedicate this…

Saturday October 27 2018

First Adult Female, over 18 to cross the finish line in the peace arch great Pumpkin run! Way to go Jasmine!   Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the below then switch back to where you left off in the wod!…

Friday october 26 2108

  Some of the Fraser Valley throw down cheerleaders, thanks everyone for coming out to support our amazing coach and athlete Emily, and Team mate Lindsay. WARM UP – MOBILITY Dynamic warm-up + stretch, forearm, ankle release  Dowel warm-up: Power clean + Push press / Push Jerk / Split jerk Strength  Clean @ Jerk, use…

Thursday October 25 2018

  OUR EPIC PICTURE FROM THE RACE…. SO FUN AND SUCH A GREAT GROUP I AM BLESSED AND GRATEFUL TO KNOW! WE ARE SO FORTUNATE.   Weak Skill 15 or 30 min Pull ups or HSPU use progressions as your warm up today Or pick your own weak skill   Metcom  while the weather lasts …

Wednesday September 24 2018

Release tonight at 6:00pm… Max effort pull ups 5 rd NFT alternate with heavy weighted step ups 5 ps weighted, single arm / rings bands or negatives For Time (Comp) 25 Left Arm DB Snatch or Thrusters 35/50- 20/35 25 Right Arm DB Snatch or Thrusters 100 Double Unders/ 150 SS 15 Left Arm DB…

Tuesday October 23 2018

Event #4: The LumberJack    REC INDIVIDUAL 8 Min time cap, STOP RECORD TIME AND DO Another 10 min.  25 Shoulder to Overhead 95/65lbs, use BDells if any shoulder issues or landmine presses 4 Rope Climbs to 15’ 60 Wall Balls 20lb/10ft, 14lb/9ft 45 Burpees to Plate, advance plate every 15 reps *penalty option 40…

Monday October 22 2018

Our Miss Emily crushing her first competition in the Throw-down series in Abbotsford over the weekend! First day placed 8 overall and came first in their lift, max effort C@J..  so not surprised!   WARM UP – MOBILITY 2 rounds: 200-250m row  8-10 Ring rows  or  / Pull-ups (2) 8-10 Push-ups  10-15 Hollow rocks / 10…

Saturday October 20 2018

NO CLASS SUNDAY AT 10:00AM. WE ARE ALL DOING THE PUMKIN RUN… JOIN US! Pumpkin Run/Walk tomorrow if everyone can meet at 8:30 am at the top of Oxford, we can all walk down together.  Please wear crossfit Swag…….. We will be passing a small pumpkin around and staying as a group.  For those of…