Thursday February 23 2017

Some of our Crossfit Teens finging their 1 rm in push press. Great job you guys! 15 min weak skill or strength then wod Scaled in green  “For time: 60s Max Calories Rower / Bike / Skip / jumping jacks  50 Push-ups/25 reps Rest 2:00 60s Max Calorie  Rower / Bike / Skip / jumping […]

Wednesday February 22 2017

  Trigger release class tonight …..need I say more!! Warm up 2x butt kicks 2x r @ l – single leg jumps, land and stick your move 10ps seated kettle bell cross body torso twists  skill warm up for Clean and Jerk   Strength Every 30 seconds, for 6 minutes (12 sets): Dead-Stop Front Squat […]

Tuesday February 21 2017

Rachel teaching lifting tonight ……be there  warm up 2x Bar warm up, very light   10 push presses 10 rows 10 front squats 10 back squats 10 good mornings 10 mins of Skill ME 5 rds HSPU, flutter kicks wall walks, holds    5 mins of Skipping  50-100 S skips 50-100 Alternating feet 50-100 S […]

Monday February 20 2017

Bar warm up Warm up  SAQ fun Strenght 6 rds of: Hang Snatch + Snatch Rest as needed Build over the course of the six sets. Three rounds for time of: 8  Handstand Push-Ups 10ps  S A Overhead Walking Lunge Steps (50/35 lbs)MW 12 Chest-to-Bar Pull-Ups/ rings- bands    C. 6 min AMRAP  For time: […]

Saturday February 18 2017

Warm up  “Karen” 150 Wallballs for Time 14/20/ MW stretch  “little Karen” Scaled  150 Wallballs for Time 14/20/ MW Teams of 2 For Time Divide the work evenly with one athlete working at a time. Teams can only row 250m at a time, then switch. Team mate climbs rope during rowing E5MOM run 400 , with […]

Friday February 17 2017

BRING SALLY UP AND BRING SALLY DOWN WARM UP WARM UP  Bring sally up and bring sally down banded shoulder work  CLEAN WORK  Every 75 sec.  for (12sets): 1 Clean Lift-Off to knee, RESET  +1 clean jump, RESET  + 1 Power Clean / USE KETTLE BELLS OR MB Build over the course of the 12 […]

Thursday February 16 2017

Weak skill or strength missed for 15 to 30min then wod if doing 15 minutes of work  A. 5 Minute Row or Bike @ 60-65% Rest 60 seconds 4 Minute Row or Bike @ 65-70% Rest 60 seconds 3 Minute Row or  Bike @ 70-75% Rest 60 seconds 2 Minute Row or  Bike @ 75-80% […]

Wednesday February 15 2017

STRETCH AND RELEASE TONIGHT AND WEAR SOCKS TODAY ME – ROPE CLIMBS IN 10 MIN  Team CrossFIt – Waiter walk – YouTube https://www.youtube.com/watch?v=Th41Un1J6oQ  DUMDBELL DAY  WOD for time Four sets of: 8ps DB Bulgarian Split Squats , back foot on small box Rest 45 seconds between sets  5 Single-Arm DB Push Presses + 50-Meter Waiter’s […]

Tuesday February 14 2017

Rachel is teaching lifting tonight……. HAPPY VALENTINES DAY  Emily is teaching the 9:00am, do both Warm up Romanian DL today.. this exercise is great for the person who has knee or back issues as it changes the angle of the body. Keeping weights more to the side that the front is best.  20 air squats […]

Saturday February 13 2017

BC Family Day LONG WEEKEND HOURS   Just a reminder that we will be closed on Monday, February 13 for Family Day!    Friday, Feb 10 – regular hours Saturday, Feb 11 – regular hours Sunday, Feb 12 – closed  Monday, Feb 13 – closed   Go play outside!