seanFor some reason…the new wall ball target seems higher….(It’s not)

It’s Friday already? Where did the week go?

As you might have heard, we are not doing the pull-up bar rig move (on account that it is already bolted down at the new place!)

Instead, I urge you all to come in on Saturday at Noon to do WOD for Kids. There are CrossFit Gyms across the province doing this WOD to raise funds fo BC Children’s hospital. Admision is by donation. Wear denim (anyone have an Iron Maiden patch I can sew onto the jean jacket I bought at Value Village). There will be prizes provided by Vega, Muscle Mlk and Lululemon. It’s gonna be a blast. Bring a friend to do the WOD with you!

If you can’t make the Noon, we will have a regular 9AM class and 10AM MobWod.

Please note: There are NO CLASSES this Sunday as the gym is being used to host a Gymnastics Seminar. My apologies for the inconvenience.

Finally, thanks everyone for parking properly at the new gym. If you have have any questions on parking feel free to ask.

Today’s Workout

3x or 5:00
5 perfect squats (nose near the wall) => 5 perfect push-ups => 5 perfect squats => 5 perfect push-ups => 2 cartwheels => 10 vertical jumps to a target => 50-meter high-knee skip => 50-meter fanny kickers

Dumbell or KettleBell Clean and Jerk 3-3-3-3-3

Time to check out the neighborhood. Head out the bay door and bear right, the 200 meter mark is a fire hydrant and a bit of spray paint Ty laid down in the rain. Might not be there today. Fire hydrant. Look for the fire hydrant.
4 rounds for time of:
Run, 400 m
15 Thrusters, 15-65 lbs
15 Assisted Pull-ups or Ring Rows

4 rounds for time of:
Run, 400 m
15 Thrusters, 55-75/35-55 lbs
15 Pull-ups (Assisted if necessary)

4 rounds for time of:
Run, 400 m
15 Thrusters, 95/65 lbs
15 Pull-ups