Crossfit: June 19th

Just a reminder to everyone taking part in the CFWS Tough Mudder team – our start time has changed to a 8:40am start time on Saturday, June 22nd.  Our theme is neon clothing and we will be meeting by the bag check at 8:10 am.  Please go to the link below and make sure you have read over the entire info packet. Click here.

WOD:

20 minute AMRAP

5 Chest To Bar Pullup

10 Box Jump

15 KB Swings (16kg/24kg)

 

posted: 18 Jun 13   ·   Category: PostsNo Comments

Crossfit: June 18th

Grouse Grind Social Event coming up in July. Come join us! For more details click here.

WOD:

400m Run

15 Bench Press (95/135)

90 Second rest

5 Rounds for time

posted: 17 Jun 13   ·   Category: PostsNo Comments

Crossfit: June 17th

James sets a new  PR in his deadlift with a 150kg. Nice job!

Are you guys ready for the Tough Mudder this weekend!! Were excited!

WOD:

10-9-8-7-6-5-4-3-2-1

Squat Clean (65lbs/95lbs)
HSPU

For Time

posted: 16 Jun 13   ·   Category: PostsNo Comments

Crossfit: June 16th

Strength:

1 rep max deadlift

WOD: In Teams of 3-4

200m Row
10 Toe To Bar
20 V-sits

Rotate through until team finishes 20 rounds

posted: 15 Jun 13   ·   Category: PostsNo Comments

Crossfit: June 15th

Stacey gets a pull-up!

WOD:

Team WOD

posted: 14 Jun 13   ·   Category: PostsNo Comments

Crossfit: June 14th

WOD:

“Helen”

400m Run
21 KB Swings
12 Pullups

3 rounds for time

Practice:

Gymnastic skills and Mobility

Thats right we are going to do some gymnastic skills and mobility at the end of Helen today!

posted: 13 Jun 13   ·   Category: PostsNo Comments

Crossfit: June 13th

Come join us for the Grouse Grind Social Event. For more details click here.

WOD:

50 Double Unders

7 Power Snatch (65lbs/95lbs)

AMRAP 15 minutes

posted: 12 Jun 13   ·   Category: PostsNo Comments

Crossfit: June 12th

Get Ready for Tough Mudder. Please contact Taunya if your looking for a ride or can drive some other people up!

WOD:

15 Ring Rows

15 Strict Press (95lbs/135lbs)

15 Back Squat (95lbs/135lbs) (no racks)

AMRAP 25 minutes

 

posted: 11 Jun 13   ·   Category: PostsNo Comments

Crossfit: June 11th

Strength:

50 glute bridges 95/135/175

WOD:

Stair loop
50 squats
50 sit ups
3 rounds for time

posted: 10 Jun 13   ·   Category: PostsNo Comments

Crossfit: June 10th

WOD:
7 Thrusters
7 Burpees
3x
Rest 90 Seconds

3 rounds for time

posted: 9 Jun 13   ·   Category: PostsNo Comments

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