Monday January 14 2019

  YOGA/STRETCH CLASS TONIGHT WITH JASMINE 7:00pm      Warm up 5 ps MB slide forward in plank position  10 bottom up push ups  pec stretch on wall 3 position, up, side, down  2x duck walk  10 beat swings  STRENGTH Bench Press 5 4 3 3 2 1 1 1 shoulder issues do Incline press […]

Sunday fun day January 13 2019

“HARD CINDY” 20 min AMRAP 5 weighted Pull-ups 35/25 lbs 10 incline Push-Ups ( feet on box30/24″ 15 squats with 45/35 lb. plate Hard Cindy was first posted on crossfit.com Friday January 3, 2104 or “ROW CINDY ROW” 20 min AMRAP 5 Pull-Ups 10 Push- ups 15 squats Meets  “NANCY”   3 Rounds for Time […]

Saturday January 12 2019

Partner Up….. This wod looks harmless 5 rounds 40 renegade rows 400m run (together) 40 wall balls 20/14 40 box jumps 24/20 For time Partition reps as needed  

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 […]