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 (Checkmark)
3:00 Bike/Ski
30 Shoo The Chickens
20 Alt Groiners
10 Inch Worms
Core/Deadlift Prep (Checkmark)
3 Sets
20 Banded Good Mornings
0:30 Side plank / Side
0:20 Hollow Hold OR 10-15 Hollow Rocks
Sumo Deadlift
6 x 4 [50-60%]
– 0:02 Pause just off the Floor
– Focus on Maintaining Tension and Position for a Full 0:02
WOD (4 Rounds for reps)
4 Sets
0:30 Max Cal Echo Bike
– 0:30 Rest –
0:30 Max Burpees Over the Bar
– 3:00 Rest –