Main – CrossFit Group WOD

1./ Vancouver Circus School this Saturday December 6th (4PM-6PM) $40. Tix here:

2./ Christmas Dinner December 20th (We must have a headcount by December 13th) Get tix here $21:

3./ Townhall Meeting. We’d like to get as many of you in this Saturday Morning at 10AM. We have a few things we’d like to discuss with you all and get your feedback. On the table: New Schedule starting December 8th.

Back Squat Prep (No Measure)

25 jumping jacks

10Walking heel grabs

10 dynamic pigeon pose

10 Glute bridges
Week 4 of 6 on your 5 Rep Back Squat Effort

Back Squat (5-5-5-5)

12012014 Run Snatch WBs Box Run (Time)

400m run


2 rounds for time of:

15 Hang power snatch @ 95/65lbs

20 wall-ball, 20/14-lb. ball

25 box jumps, 24/20”


400m run


Hang or Power Snatch 65-85/35-55lbs

Wallball 20/14lbs


Hang or Power Snatch 45-55/35-45lbs

Wallball 14-16/6-10lbs