Announcements
Happy New Year!
– Plenty to look forward to for 2025 for you all! First up
Stu [@workmoveplay] is hosting a Squat Clinic – Sunday 26th Jan from 2:00-4:30pm [$65]
Highly encouraged to Sign up and work on that perfect Squat position to take into the training year, whether you struggle with Depth, Stability, Strength, all will be covered and improved 🙂
– Programming this week is a mixed bag before next week we start our new Cycle leading upto the CrossFit Open and Competitive Season.
– As always, don’t forget to refer friends to us who are looking for a new start in Fitness or a change. Adding new classes last year, We now have class times to suit anyone. Upon sign up for a membership, you will recieve a month for free from the referral 🙂
Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch (2 Rounds for weight)
Every 2:00 x 4
3 Position Snatch
– Build to Moderate Complex 7/10 RPE
– Hang, Below Knee, Floor
Every 2:00 x 4
2 Position Snatch
– Build to Moderate Complex 7/10 RPE
– Hang, Floor
WOD (AMRAP – Rounds and Reps)
‘Cindy-ish with a pump’
AMRAP 20:00
5 Strict Pull Ups
10 Deficit Push Ups [25/45lbs]
15 KB Swings [35/53]
Slower version of Cindy, you will be bottlenecked at some point, don’t expect the cycle rate to be like
regular Cindy, more waiting to recover