Main – CrossFit Group WOD

It has been booked. We’re off to the Langley Extreme Air Park March 30th. Cost is $22 and includes 1.5 hours bouncy goodness and trampoline socks (which you keep). Space is very tight. 20 people (we might be able to squeeze ’em for a few more) so if you are interested, don’t delay. Book here:

Just a reminder of parking, we’ve been burned several times in the last few weeks and have to fork over several hundred$ in fines. Please refer to the photo in this link and please only park in these spaces. Thanks for your cooperation, we appreciate it:

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Followed by:
400m Partner Carry

Handstand Practice (No Measure)

10 Minute Handstand Practice


3 X 8 Slow Push-ups


4X5 Weighted Push-Ups
Those working on getting a full push-up, use this time to really concentrate on the negative.

03182014 (Time)

4 Rounds of:
400M Run
20 Pull-Ups
10 Push Ups
Cash Out – 5 Minutes Coach Led Stretch