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
Group Stretch w/Coach (No Measure)
Ring Dips
4 Sets of
Max Unbroken Reps [AMRAP-1]
[Rest 2:00]
– Find Challenging progression if unable to do reps unassisted
WOD (AMRAP – Rounds)
EMOM x 28:00-32:00
1] 10-15 Cal Ski
2] 8/8 Single Arm Hang DB Snatch
3] 200m Run
4] Rest
– Run being the final movement before the Rest, try to push the run under the 1:00, or cut the distance to ensure we are getting in under 1:00
– Choose Ski Cals that will be sustainable, as well as DB
Weight