Call Us: 604.526.5196

Friday October 24th 2014

Main – CrossFit Group WOD

A bunch from the gym are planning a hike Sunday. Jug Island Hike in Belcarra. If you are interested, check for details on the BFIT Days page: https://www.facebook.com/groups/458460927587227/?fref=nf

Hey everyone, be sure to attend our wrap up nutrition seminar this weekend for the 40 day wellness challenge. Everyone is welcome, even those who didn’t participate. Come here about the success stories, the challenges, and the questions about how to continue now that it’s over. Details here https://www.facebook.com/events/714141932010147

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10242014 Pressing Matters (Weight)

10 reps – Shoulder Press, Push‐press, or Push-jerk

9 reps – Shoulder Press, Push‐press, or Push-jerk

8 reps – Shoulder Press, Push‐press, or Push-jerk

7 reps – Shoulder Press, Push‐press, or Push-jerk

6 reps – Shoulder Press, Push‐press, or Push-jerk

5 reps – Shoulder Press, Push‐press, or Push-jerk

4 reps – Shoulder Press, Push‐press, or Push-jerk

3 reps – Shoulder Press, Push‐press, or Push-jerk

2 reps – Shoulder Press, Push‐press, or Push-jerk

1 reps – Shoulder Press, Push‐press, or Push-jerk

Start at 50% of your 1RM Shoulder Press and add 5 to 10lbs per side each set (Choose wisely)

Score will be your last full set completed using ONLY THE SHOULDER PRESS. (Reps X weight)

The goal is to try and use shoulder press as long as possible, and when this fails resort to the push press, then after that fails use the Jerk.

You will complete all 10 sets.

We’ll allocate 30 minutes to run this workout.

Widowmakers (Weight)

Back Squat 20 reps at a weight that you choose.

Stipulation is that you may not put the bar down once you have started.

All reps must be below parallel.

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