Announcements
Hey All
Xmas Party is right around the corner!! We have 360 Camera booked, DJ lined up, all we require from you all is a good turn out!! As we do yearly, we do Pot luck for food, so bring whatever you want as far as food/drink. Please bring guests too. EVERYONE is welcome, so if you are newer to the community, or were part of it before, come on down for lots of laughs
Train West Van – HYROX
Breath Work (Checkmark)
9:00 Work / 1:00 Rest x 4
A. 200m Row
0:45 KB Farmer Carry Hold
600m Row
100m KB Farmer Carry
100m Walk
300m KB Farmer Carry
B. 200m Ski
0:45 DB Farmer Carry Hold
600m Ski
10 Burpees
100m Walk
30 Burpees
C . 200m Run
0:45 Wallballs Wall sit
600m Run
10 Wallballs
100m Walk
30 Wallballs
D. 300m Echo Bike
0:45 Sandbag Hold bear Hug
900m Echo
10 Sandbag Lunges
100m Walk
30 Sandbag Lunges
Note: Hold and walk focus is on bringing HR and breathing under control. Relax shoulders and face – lengthen each breath slowly