Announcements
[Saturday 31st Jan!!!]
Never done a Comp before? Perfect!
Seasoned Athlete? Time to Test yourself!
Our In-House Winter Challenge has something for everyone —
3 Workouts, Community Energy, and a whole lot of fun!
Movements? Everyone will be able to do
Ask a Coach to register you [Its Free of course]
Train West Van – CrossFit
Warm Up (Checkmark)
0:25 Work / 0:10 Rest x 8
Hip Circle Walk
Squat to Plate Press Out
Banded Good Mornings
Reverse Lunges
Back Squat (Weightlifting Variable Reps & Sets)
4-2-1-4-2-1
Build to a Heavy Single
– Ensure you have Spotters and good Communication if going for 1 Rep Max
WOD (Time)
For Time [14:00 Cap]
100 Wallballs [14/20lbs]
50 Single Arm Devil Press [35/50lbs]