Announcements
Notice about Reservations and Waitlists
WODIFY has the waitlist set to send emails out to everyone on the list, and whoever replied would get in.
As people are busy and often do not check emails, it is now set to add people into class in the order they registered for class
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Push Press
Find 3RM for the Day
– No more than 7 Jumps – Don’t Start off too light or too heavy
– Take bar from Rack
Front Squat
Option 1
Set 1 – 4 Reps @ 80%
Set 2 – 3 Reps @ 85%
Set 3 – 3 Reps @ 90%
Set 4 – 2 Reps @ 92-94%
[Rest as needed]
Option 2
6 Sets of 4 – Building
[Rest as needed]
– Work on Depth and position
Extra Credit (No Measure)
3 Sets
12 Bent Over Row w/Horizontal Bands
[Elbows pulling down and chest lifted up to target lats. 2121 Tempo] [See Video]
10-12 DB Upright Rows / Side
[2121 Tempo]
12 Zottman Curls