Are you done your exams yet Randy?

Main – CrossFit Group WOD

1./ There will certainly be some adjustments to the schedule next week. Watch this space, the announcement display and our FB Page for details.

2./ CrossFit Overdrive is hosting a movement specialist course on Sunday January 12th. Click here for more details.

3./ The VPD contacted me yesterday to announce a CrossFit POPAT challenge!!!! The POPAT is the police officers physical abilities test, everyone applying to a municipal police department in BC must be able to pass this test in order to be hired. Do you think your athletes have what it takes to be the top POPAT finisher?*

Here is a link to a video on YouTube that describes the POPAT

Competition Categories: Everyone must register in a team of two and prizes will be awarded to the team male team, top female team, top mixed team as well as for the top male and female overall.
*Sorry no one employed by a police department are eligible. No Fuzz Man!

4./ One more competition to be aware of: The Okanagan Valley Throwdown February 8th. I do believe I will compete in this one. For more details click this link.

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch


Spend 15 minutes to work up to a heavy Snatch (Muscle, Power, Split, Squat)

Clean and Jerk

Spend 15 minutes to work up to a heavy Clean and Jerk

12182013 My Ass is Sore Today (Time)

8 minute AMRAP:
5 hang power snatches 75/55
10 bar over burpees
Performance Weight = 55-65/45-55
Fitness Weight = 45/35