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CrossFit – Thu, May 30


    With the gym becoming busier within the last few months and still growing (Thank you everyone) we will be adding on additional coaches when needed during busy classes. Class capacity is generally set at 16 per class. However I will increase this capacity based on

    1. Demand
    2. The Workout itself
    3. Coach Availability

    For these reasons, Please ensure you are signing into class as early as you can. Sign ups are open 7 Days in advance of the class, this will help the coaches a lot. Of course, try and limit late cancellations to allow for other athletes who wish to book that class an easier time.

    Train West Van – CrossFit

    Warm Up (No Measure)

    2:00 Row / Bike

    10 Overhead to Standing Toe Touch

    10 Reverse Lunges

    10 Walking Floor Sweep

    10 Kang Squats

    10 Scap Push Ups

    10 Cossack Squats


    Hand Release Deadlift

    15:00 Max

    – Build to Tough 3 Reps

    Newer athletes of those who usually Touch n Go reps, ensure you are leaving reps in the tank

    This is NOT a 3RM

    WOD (4 Rounds for reps)

    4:00 Work / 2:00 Rest x 4

    300m Row

    5 Deadlifts [Mod/Heavy]

    15 Box Jump Overs [20/24″]


    Rounds 1/3

    Alternating DB Snatch

    Rounds 2/4

    Lateral Burpees Over DB

    RX+ Deadlift 225/315lbs

    35/50+ [Heavier than Open Weight]

    Groups of 3 –

    Athlete A 0:00, 6:00, 12:00, 18:00

    Athlete B – 2:00, 8:00, 14:00, 20:00

    Athlete C – 4:00, 10:00, 16:00, 22:00

    Extra Credit (No Measure)

    3 Sets

    Barbell Bicep Curl 21’s

    [Rest 2:00]

    20 Barbell Wrist Curls

    [Rest 1:00]