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)
Movement Warm Ups (No Measure)
WOD (AMRAP – Reps)
3 Rounds for Reps
Stagger w/Partner
400m Run
1:00 Burpee Box Jumps [20/24″]
1:00 DB Hang Power Clean and Jerks
1:00 Pull Ups *
1:00 Wall Walks **
– 4:00 Rest –
– Run must be under 2:30, or scale length to 200-300m
–
RX+ = 35/50lbs, *Muscle Ups **Handstand Walk distance
– Base HSW distance off class size [25/25 for quiet class, 10-15′ for busier classes]