Friday January 11 2019

Danielle is one of our Newer Crossfit Members and crushing it ! Warm up  10 down dog with shoulder press backs 2 min peanut release for T-Spine and lats Forearm release Do 1 RD of Core Christine G snatch warm up     Strength do one you missed this week, list is on the board. […]

Thursday January 10 2018

  WRIST GIVING YOU PROBLEMS TRY USING DUMBBELLS TO UNLOAD THE PRESSURE.  GREAT JOB NICKI      WEAK SKILL DAY ,  BACK TO BASIC LETS START WITH PULL UP PROGRESSIONS  COACHES PLEASE FOLLOW OUTLINE ON BOARD FOR WARM UP AND STRENGTHENS KEEP IT LIGHT TODAY….. MORE 1 RM STUFF TOMORROW OR COMPLETE WHAT YOU HAVEN’T […]

Wednesday January 9 2019

TEST WEEK Warm up  2 min holding rig …squat and move hips  10 ps side lunges  6 bird dog from knee of plank  10 lat pulls on bar 6 beat swings  6 knee to elbow    SO FAR CLEANS AND JERK AND DL DONE STRENGTH Front Squat 5 4 3 2 1 1 1 and/ […]

Tuesday January 8 2019

Warm up   10 ps single leg walking DL  10 mb push up side to side   10 burpees 10 side to side lunges 2x gym walking  hip openers 10 banded good mornings posterior chain release Strength SUMO DL  5 5 4 3 2 1 1 1 alternate with 8 high jump burps over bar   […]

Monday January 7 2019

Happy Monday, back to our regular schedule and hours. Yoga/stretch tonight at 7:00pm    MATT REDEKOPP NEW HOURS starting this week January 8 2019 TUESDAY FROM 8-12 AM  THURSDAYS FROM 4-7PM  Go on the seaside physiotherapy website: https://seasidephysio.janeapp.com and book or text Matt at 778-886-4257 WARM UP 2x  bar bell warm up naked bar  warm up with […]

Sunday fun day January 6 2019

“MARCONI” PILLAR CROSSFIT HERO WOD For Time (with a Partner) 2,382 meter Row….. while waiting do planks Then, 20 Rounds of: 11 Toes-to-Bars 20 Air Squats 16 Kettlebell Swings (1.5/1 pood) One partner works while the other rests. Break up the work between partners as needed. This Hero WOD is named after Detective Benjamin Marconi, […]

Saturday January 5 2019

PARTNER WORKOUT – FOR TIME …… TIME CAP 30 minutes 12,11,10,9,8,7,6,5,4,3 reps of Pull up and wall balls…. one athlete does pull up and the other wall balls then switch and work down the ladder  then  400 m run with mb toss to each other …. if raining 20 squat ball tosses to each other […]

Friday January 4 2019

  Friday Fun Day This is your war up for TEST week next week…. lets see where you are and work toward your goals  Warm up …..Choose your MB wisely… this is a warm up 10 mb cleans 200 m run with MB 10 side to side MB push ups 10 heel roll on MB […]

Thursday January 3 2019

Happy Thursday everyone! Lets start the new year with GOALS!   Fitness for one and please join the coaches and peeps as we do a dry month of NO alcohol and eating clean! Clean eating  80/20 rule, 80 percent you eat clean..20 percent you have what you want. 2 fruits a day 5-8 cups pf […]

Wednesday January 2 2019

Happy 2019!   Please let your coach know your goals for 2019 so we can write them on the board.   Please join the coaches in doing a DRY month of January, sign up on board. Mobility Wednesdays …at 6:00pm be there ! warm up 200 m run banded walk 50 ft 10 banded pull […]