Announcements
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
- Demand
- The Workout itself
- 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
Deadlift
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″]
AMRAP
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]