Announcements
Happy New Year!
– Plenty to look forward to for 2025 for you all! First up
Stu [@workmoveplay] is hosting a Squat Clinic – Sunday 26th Jan from 2:00-4:30pm [$65]
Highly encouraged to Sign up and work on that perfect Squat position to take into the training year, whether you struggle with Depth, Stability, Strength, all will be covered and improved 🙂
– Programming this week is a mixed bag before next week we start our new Cycle leading upto the CrossFit Open and Competitive Season.
– As always, don’t forget to refer friends to us who are looking for a new start in Fitness or a change. Adding new classes last year, We now have class times to suit anyone. Upon sign up for a membership, you will recieve a month for free from the referral 🙂
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Shoulder Press
Build to 5RM
Then
2 x 5 @ 80% of 5RM
[Rest 2:00 Between]
WOD (AMRAP – Rounds and Reps)
AMRAP 12:00
40 Single Arm Hang DB
Clean and Jerks [35/50]
20 Pull Ups
Accessory (No Measure)
Durante Core
3-5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
0:10 Hollow Hold
(Rest 1:00 between)