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
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 […]
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 […]
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 […]