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Thursday April 26, 2012

Tim sums up the general sentiment regarding yesterday’s WOD.

We have a new Group Foundations class starting up next Friday at 7:30PM. This is a great way to start CrossFit. It is a 12 session program that runs for 4 weeks on Monday, Wednesday and Friday evenings at 8:30PM (7:30PM on Fridays). In this small group setting you will learn the fundamentals of the lifts, gymnastic skills and some fantastic conditioning that will prepare you for the Group classes. If you, or someone you know is thinking about joining CrossFit, this is one of the best ways to do it. Click here to request more info.

Rest Day!

Here are your options. Don’t hesitate to ask your coach about “scaling” for these WODs. If you don’t ask, we’ll ask you 😉

Day 1

“J.J.”

For time:
185/135 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185/135 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185/135 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185/135 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185/135 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185/135 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185/135 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185/135 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185/135 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185/135 pound Squat clean, 10 reps
1 Parallette handstand push-up

Day 2

5:00 AMRAP:
7 wall balls
7 toes to bar
5:00 rest

5:00 AMRAP:
7 box jumps
7 KB Swings
5:00 rest

5:00 AMRAP:
15 Double Unders or Tuck Jumps
7 push-ups, hand release

Score is total rounds.

Day 3

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135/95 pound Clean and jerk, 20 seconds
Rest 10 seconds

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