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
Warm Up – Coaches Choice (No Measure)
Ring Muscle Ups (No Measure)
Cycling Through Alternating Progressions
6 Sets Of Each
1 Seated Chest To Ring Pull
+ Muscle Up Transition
– Can be done to High Rings with box below now
1.1.1 Ring Swing to Pull to Shoulders
10-20 Second Ring Support Pulses
8:00 of
Spotted Ring Muscle Ups w/Coach
OR
8:00 AMRAP
10 Double DB Bent Over Row AHAP
10 Slow Eccentric Push Ups on DBs
RX+
1-2 Sets of Progressions above to warm up
16:00 AMRAP
8 Line Facing Burpees
AMRAP -2 Ring Muscle Up
2:00 Ski Recovery
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
10:00 Time Cap
Accessory (No Measure)
3-4 Rounds
15-20 Banded Good Mornings
[Strong band]
10-15 Half Sit Ups to PVC
100-150ft Sandbag/D-Ball Carry
[25’/25′]