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 – CrossFit
Warm Up – Coaches Choice (No Measure)
Overhead Squat (Checkmark)
Empty Bar Tempo Overhead Squat
3 x 4-6 [72X1]
– 7 Seconds Down, 2 Second Pause
Overhead Squat
8 x 1
– 10-20lbs Heavier than last week
– same weight for All 8 Sets
3 Sec Pause at the Bottom
WOD (AMRAP – Rounds and Reps)
15:00 AMRAP
Teams of 2
30 Front Squats [65/95lbs]
30 Alt Front Rack Reverse Lunges [65/95lbs]
30 Strict Pull ups