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 […]
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 […]
SUNDAY AND MONDAY NOVEMBER, 11 AND 12 TH
GYM HOURS FOR REMEMBRANCE DAY SUNDAY NOVEMBER 11…..CLASS AS USUAL 10:00AM “MURYPH” MONDAY NOVEMEBR 12 ……. OPEN GYM OR CLASS AT 9:00AM
Saturday November 10 2018
WARM UP SURPRISE …. MB ???? Give each group a starting wod… must complete all wods 6 min AMRAP wod 1 25m/50m/100m Sprint 7 DB Thrusters (35/25)MW 6 min AMRAP wod 2 bar hangs as long as possible (ME) 10 MB cleans to O/H toss 30 sec squat holds 6 min AMRAP wod 3 200 […]
Friday November 9 2018
RUNNING INTO THE WEEKEND with…. YA! WARM UP 2-3 mins running Hamstrings, single leg RDL’s, glute bridges Kick up to handstand or wall walk + holds DEADLIFT X 5 start @ 60-65% of 1RM and build to a heavy but safe 5 for the day Alt. E90SECS x 5 sets of […]
Thursday November 8 2018
Coach Phae making sure the kiddos know their proper push up position….. the dowel is one of the greatest ways to teach this! Weak skill 15 min …… pull ups pushup or let’s do Skipping DOUBLE UNDERS ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS DO NOT BEND KNEES, […]
Wednesday November 7 2018
Classes start at 6:00am with Phae and finish with finish with Release at 6:00pm. Teens class today at 4:00pm Calling all girls Warm up Assessories plus release forearms, ankles, pecs and butt, foam roll posterior chain Start Bench squats 5 5 5 5 5 alternate 10 ps S L D L ….. […]
Monday November 5 2018
Festivus Warm up banded walks 2x ankles and feet banded walks 2x hands 10 depth jumps 10 MB cleans with a press 10 S A push ups Strength Bench Press 5 4 3 2 1 1 1 Shoulder issues use incline bench, push shoulders into the bench 5 ps alternate with […]