Announcements
Team,
Each year we invest in improving the gym through new equipment, facility upgrades, and better services. Most recently, we’ve expanded recovery options by purchasing compression sets from our neighbours at The Cove after their sad closure.
We’re also welcoming Nick from The Cove, who will be treating athletes every Monday and Friday. Compression sets are available Tuesday, Wednesday, Thursday, Saturday, and Sunday during Gym Opening Hours— Free for members!!
To keep the space fair and functional for everyone, please follow these guidelines:
• NO storing personal items at the gym
No shoes, bags, or equipment left upstairs, in cubbies, or anywhere in the facility.
• Respect Open Gym hours
Open Gym is ONLY during the hours listed in Wodify. No training during scheduled classes or “quiet” times.
These rules help keep the gym organized and enjoyable and fair for all.
Thank you for your support,
Train Team
Train West Van – HYROX
Breathless & Reckless
Teams of 2 – 8 rds – 4:00 each
Rest: 1:30 between rounds
Station 1
400m (together) + 24/30 cals Row
Station 2
600/800m Ski + 20 DBL DB Hang Snatch (20/35lb)
Station 3
100m Suitcase carry (together – each athlete with 1 ktb) + 28/36 Echo cals
Station 4
1200/1500m C2 + 28 DBL DB thruster (35/50lb)
Split the work evenly between the machines and the DB exercises. Pair the run with the suitcase carry (and keep the KTB inside the driveway!). The goal? All-out sprints on the machines — shorter distances/fewer calories = more power.
If your team finishes before 4:00 minutes, great more time to rest. If you do so and is not using the recommended weight, try to increase for the next round.