ATTENTION!!! Cindy had her baby at 5:15PM on Thursday January 24th! Aria Sophia Koutsoumbos is a healthy 7lbs 4 ounces and got her first muscle up thanks to her incredible Mom’s resilient work during the pregnancy. Congrats Cindy and Peter!

There are a couple of changes to this weekend’s schedule:

  1. There will be no yoga at Noon on Sunday. There will be Krav Maga at Noon. Battle Royale at 2PM.
  2. Thee are no other changes to this week’s schedule.

CrossFit Kids and CrossFit Teens is about to launch here in Greater Vancouver. Click on the  picture below to get registered. Space will be limited to 12 kids per program. Kids will learn skills that they can apply to sport and life. None of the skills they learn will help them out with idling on the internet or the couch. They will gain confidence! they will gain strength and speed. This will change their lives. And you get a tax deduction.

CrossFit Teens

CrossFit KidsToday’s Workout

CrossFit Total

Back Squat 1 rep. Shoulder Press 1 rep. Deadlift 1 rep.

You have 3 lifts to find out your 1 rep max on each lift. This workout takes a little time to complete so please try to arrive a little early to start warming up. Get in a row, run or double under. Do a round of Cindy. Do a few KB swings. Joint Mobilty. Warm up your Press, squat and deadlift, then lift big! Keep an eye on your neighbor. Spot those backsquats. Remind people if they are sacrificing form for a number. Public service messages aside, have fun. This is a fun session!