Archive for March, 2010
March 30th:Open For Easter
March 31st: Remember When….
you got your first pull up. Or when you deadlifted double your bodyweight for the first time? Today Sandra got her first very own handstand! SWEET! We keep seeing people do things they thought they couldn’t do and wished they could do and now they CAN DO! We love that you guys keep putting your goals up on the gym goal board and we look forward to continuing to help you reach them. Keep up the great work everyone!
WOD
“Cindy”
5 Pull ups
10 Push ups
15 Air Squats
AMRAP 20 minutes
March 29th: Congratulations
March 30th: Open For Easter
Practice:
Handstands
WOD:
This one was taken from Crossfit’s Main site:
40 Double Unders
30 Box Jumps
20 Kettlebell Swings
5 Rounds for time
We will have our regular gym hours for Easter Weekend.
March 29th: Congratulations
We wanted to say CONGRATULATIONS again to Donal, Morgan, and Adam for competing this weekend. You guys rocked it! The BC Sectional qualifiers were awesome and there was a ton of great energy!! Women and men were competing for the top 15 spots each to move on to the next qualifier in May, the Canadian Regionals. Only 6 women and 6 men will move on from there to compete in the CF GAMES down in California. We wish everyone the best.
Strength:
Push Press 3 × 5
WOD:
Alabama/Tennessee/Mississippi Sectional WOD 2
12 Deadlifts – 275/185#
40 Wall balls – 20/14#
9 Deadlifts
30 Wall balls
6 Deadlifts
20 Wall balls
3 Deadlifts
10 Wall balls
For time.
March 27th: BC Sectionals
This weekend is the BC qualifiers for the Crossfit Games. The Sectionals are held in Squamish. We are so stoked to be out there a part of it. Once again good luck to our own CFWS athletes and all the other crossfitters.
WOD:
Tabata This…
Tabata Pull ups
Run 800m
Tabata Push ups
Run 800m
Tabata Sit ups
Run 800m
Tabata Squats
Run 800m
Take your lowest score from each exercise.
March 25th: Hang Power Clean
March 26th: Back Squat
Just a reminder that we are closed this Sunday. We are going to be cheering on Morgan, Donal, and Adam at the BC qualifiers this weekend. This is the first step to qualify for the Crossfit Games in July down in California. We wish them all the luck!
Strength:
Back Squat 5×5
WOD:
25 Double Unders
25 Unbroken KB Swings
AMRAP 12 minutes
March 25th: Hang Power Cleans
Technical:
Hang Power Cleans
WOD:
Run 1 Lap
8 Hang Power Cleans
12 Push Ups
16 Toe to Bars
4 rounds for time.
March 23rd:Lift It Up
