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 (No Measure)
3 Sets
15 Band Pull Aparts
10 Squatting Thoracic Rotations
10 Wrist Rocks
Shoulder Press
5 Sets of 3 Reps
[4 Second Pause at eye level]
– Build over 5 Sets to a challenging 3 reps
Bench Press
5 Sets of 6 Reps
[Rest 2:00 between]
– Moderate/Heavy Weight Across 5 Sets
WOD (Time)
Teams of 2
For Time
42-30-18
Bike Cals
Hand Release Push Ups
18-30-42
Bike Cals
Wallballs [14/20lbs]
– RX+ = Echo Bike
– Divide Work Evenly, One Athlete Working at a Time