Call Us: 604.526.5196

Tuesday November 27, 2012

CrossFit in Vancouver

Raymond

There will be a sign-up sheet for our upcoming Christmas Party. You need to put down your name, your guest’s name and your choice for dinner. I’ll have the menu posted on the wall and on the FB page as well. We are all looking forward to this very much!

Today’s workout is a long one (with plenty of civilized rest in between). So there will not be a Strength component today. Rather, spend 10 minutes in a general warm-up and getting your gear ready for:

Fitness

Complete as many rounds and reps as possible in 8 minutes of:
Run 200 Meters (Up to the corner of Coleman and Brunette and back)
10 Dumbbell Push Press
10 Dumbbell Front Squat
Rest 5 minutes;
and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges
20/15 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 minutes;
and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (20″)
15 Leg Raises
10/5 Box Dips

Performance/RX
Complete as many rounds and reps as possible in 8 minutes of:
Run 200 Meters (Up to the corner of Coleman and Brunette and back)
5 Handstand Push-Ups
10 Thrusters (95/65 lbs)
Rest 5 minutes;
and then,
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups
Rest 5 minutes;
and then,
Complete as many rounds and reps as possible in 5 minutes of:
20 Box Jumps (24″/18″)
15 Toes to Bar
10/5 Ring Dips

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

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