Monday November 19 2018

Monday Fun day …. wear socks Warm up  LINE DRILLS    Metobolic conditioning( LEG CRANK) RETEST !!!!! 🙂 Curcuit 1    Times on the side are what you are aiming for, you may only get 12 speed squats out in 25 sec…. record that! or beat total time of 1:45 ! LEG CRANK……. RETEST ,,,, NO DID’NT […]

Sunday November 18 2018

        Pick one you have not done yet ! if picking Linda or Chelsea I strongly suggest you only do one or the other.  Do Fran and Karen together 🙂 Choose “Linda”, “Karen, Fran” or Chelsea ! OH I LOVE MY JOB !!! LINDA 10-9-8-7-6-5-4-3-2-1 DEADLIFTS 1.5X BODYWEIGHT BENCH PRESS – BODY […]

Saturday November 17 2018

Please bring in warm blankets and clothing 🙂 Last day ! Team of Two   5 Min EMOM   ROPE CLIMB OR SANDBAG RUN 200 m  AMRAP15 20 Burpee/ half or bench  30 Cal Row 40 Double-Under/ 80 Single skips  AMRAP15 40 Russian KB Swing (53/35#)  MW 30 KB S A Thrusters  (53/35#) 20 Burpee

Friday November 16 2018

  I just love this picture of Cathy ….. YA it’s friday !    Warm up  Towel drag for hamstrings 10 ps 50 SS  10 ps SL DL  10 hollow rocks 10 superman  10 lat retraction on rig 10 beat swings maintaining hollow rock position  finisher 2x    strength take 15 minutes to find your […]

Thursday November 15 2018

    Weak skill 15 min …… pull ups, pushups, HSPU, or let’s do Skipping   DOUBLE UNDERS   ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS DO NOT BEND KNEES, KEEP UPRIGHT STAY RELAXED KEEP CORE SOLID   GET SOLID SKIPS FIRST, DO 100 SINGLES , 100 alternating, 200 alternating right and […]

Wednesday November 14 2018

WARM UP  10 S L straight leg kicks  10 banded good mornings  10 banded bent over rows  5 burpees 10 hanging scapula pull ups 10 hanging Lat pull ups  400 m run  Dowel work for OH Squats and cleans Hero WOD “Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 […]

Tuesday November 13 2018

Lifting tonight with Coach Rachel and Chipper Tuesday with Emily! BLANKET DRIVE THIS WEEK… PLEASE BRING IN NEW OR LIGHTLY USED BLANKETS, JACKETS, SOCKS, UNDERWEAR FOR THIS AMAZING CAUSE.   PLEASE CONTACT SUMMER SKARICH FOR DETAILS AT 604 351 8974   IF YOU DIDN’T GET A CHANGE TO DO MURPH AND WANT TO TACKLE IT […]

November 12 2018

FUNNEST PARTNER HERO WOD EVER !!!! Warm up  foam roll posterior chain foam roll lats ball pec release banded hamstring release  10 single leg deadlift per side with naked bar 6 single arm push ups Mb run 200 m  HERO WOD ….. meant to be challenging Kev  With a partner, complete as many rounds as […]

Remembrance Day November 11 2018

READ THIS STORY, ITS PROFOUND ………    Memorial Day Murph: Who? What? Why? In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant […]