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 x 3-5 Reps [75%]
[Rest 2:00]
– 2 Second Pause at the Bottom
– Aim for 5 Reps if the bar is still moving well, cut reps down if its moving slow
Upper (Weight)
3 Sets
8 DB Incline Bench Press [31X1]
6.5.4 Strict HSPU / Off the box
0:20 Push Up Isometric Hold
[Rest as Needed]
Upper (Checkmark)
3 Sets
4-5 Strict Chest to Bar Pull ups [weighted if possible]
12 Inverted Row
10-12 DB Front Raises