Announcements
Hi All! Thank you in advance for your patience in the next few weeks. As most of you are aware, we are evolving!
We have invested into a new Rig which will take the place of both existing Rigs.
Other goodies include, 4 Sleds for Class [and Hyrox to come], More Benches, Plenty of Accessories, 6 New Sandbags and more. We are anticipating construction to go ahead Friday 11th Afternoon until Saturday Evening, we reopening planned on the Sunday. As Friday evening classes are historically the more quiet than others, We feel this is the best scenario instead of closing Sunday. We hope you all understand that Saturday will be closed [we don’t close often 😉 ]
We will be asking for volunteers to help with the construction, Upon Delivery from Rogue, I will make an instagram group of people who have mentioned they would like to help, let me [Rob] know if you’d like to be added to the group. We will provide food and drinks for anyone looking to help 🙂
Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
WOD (AMRAP – Rounds and Reps)
10:00 AMRAP
16 DB Front Rack Lunges
10 Alternating DB Snatches
100m Run
10 SA DB Hang Clean and Jerks
[Rest 3:00]
6:00 AMRAP
16 DB Front Rack Lunges
10 Alternating DB Snatches
100m Run
10 SA DB Hang Clean and Jerks
[Rest 3:00]
For Time
16 DB Front Rack Lunges
10 Alternating DB Snatches
100m Run
10 SA DB Hang Clean and Jerks
– 10:00 AMRAP move at a 20:00+ min pace
– 6:00 AMRAP move at a <10:00 Pace
– Aim for the For Time
RX+ = 18 Snatches[35/50]
Sub 12 Toes To Bars for the
Clean + Jerks
Upper Accessory (Weight)
4 Sets
10-12 DB Z-Press w/3 Second Pause at Eye Level on Way up
Post WOD (No Measure)
Stretch
Glutes, Lats, Quads