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CrossFit in Greater Vancouver – January 14

CrossFit and Curling

 

Best of luck to Trysta who is competing in the BC Scott Tournament of Hearts this week! Trysta is on “Team Fox”. You can see how she is doing here.

A little something true to my heart – Dom (6AM guy) has started a team sign-up board for the upcoming Tough Mudder (takes place in June). This is going to be a hoot! Let’s get as many people from the gym on the team. Viki will design tshirts, Ty will design hairdos, and I’ll help you through the whole race. It is time to apply your CrossFit skills and training! Let’s get dirty!

Today’s Workout:

Warmup

10 Minutes of:
Hollow Rocks
Forward roll
Candlesticks
Back roll

Strength
Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD – 30 Minute time limit
Fitness
For time:
Row 1000 meters
150 Single-unders
25 Burpees (not chest-to-deck)
Row 800 meters
100 Single-unders
20 Burpees
Row 400 meters
75 Double-unders
15 Burpees

*Runs during the day in RPCF Lane is (1600=4 there-and-backs lane only, 800=2, 400=1)

Performance
For time:
Run 1600 meters
100 Double-unders or 300 Singles
40 Burpees
Run 800 meters
75 Double-unders or 225 Singles
30 Burpees
Run 400 meters
50 Double-unders or 150 Singles
20 Burpees

RX
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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