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 – Coaches Choice (No Measure)
Bench Press
5 Sets of 2-4 Reps [80%]
– Ensure we are pausing for 0:02 FULL seconds at the bottom of each rep
Upper (3 Rounds for weight)
3 Sets
12 DB Bench Press
Max Reps Strict Handstand Push Ups/ Piked Off the Box
25 Banded Tricep Extension
–Rest as needed —
Upper (Checkmark)
3 Sets
3 Weighted Pull ups [Building]
10 DB Snow Angels
15-20 Banded Face Pulls