Call Us: 604.526.5196

Monday April 9, 2012

Looking great guys!!!! Keep up the awesome work!

Yep! We are business as usual today. Hope you had a great weekend and we hope to see you today 🙂

Get out for a 5K run Sunday? That was the WOD. If you missed it, don’t worry! You can do 12.5 laps in the parking lot 😀

As the Tough Mudder, Spartan Race, Warrior Dash, Obstacle-Course-Race-with-Aggressive-Sounding-Name season approaches, I’ll be getting out for the occasional 10K-ish trail run. I’ll be running these on Sunday mornings. Stay tuned. The more the merrier!

The CrossFit Games Regionals take place in less than 3 weeks! Join us April 27, 28 and 29th to cheer on Nathan, Viki, Cindy, Stacey, Ty, Casey, Errol and Joe! Tickets can be purchased online.

Today’s Workout:

You have a choice. dot.com has:

Clean and Jerk 1-1-1-1-1-1-1

or

Fitness

For Time:
200 Single Unders
30 Kettlebell Swings 25#
25 Burpees
15 Hang Power Snatches 15-65 lbs
10 10 m Shuttle Runs
200 Single Unders
30 Wall Balls 10-16 lbs
25 Box Jump (20 in.)s
15 Sumo Deadlift High-pulls 15-65 lbs (same weight as Hang Power Snatch)
10 10 m Shuttle Run

Performance

For Time:
50 Double Unders or 50 Tuck Jumps
40 Kettlebell Swings 1 pood
30 Burpees
20 Hang Power Snatches 35-95 lbs
10 10 m Shuttle Runs
50 Double Unders or 50 Tuck Jumps
40 Wall Balls 16/14 lbs
30 Box Jump (24 in.)s
20 Sumo Deadlift High-pulls 35-95 lbs (same as HPS)
10 10 m Shuttle Run

RX

For Time:
50 Double Unders
40 Kettlebell Swings 1.5 pood
30 Burpees
20 Hang Power Snatches 95 lbs
10 10 m Shuttle Runs
50 Double Unders
40 Wall Balls 20 lbs
30 Box Jump (24 in.)s
20 Sumo Deadlift High-pulls 95 lbs
10 10 m Shuttle Run

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*