Archive for September, 2010
October 1st: Crossfit Survivor This Sunday
Don’t forget to join us for Crossfit Survivor on Sunday at 1pm! Its going to be AWESOME!
Strength/Skill:
8 Powell Raises (3010)
8 Trap 3 Raises (3010)
2 sets
Strength: Work in Groups
5 Front Squat (4212)
4 sets
WOD:
We did this workout back on July 4th. Check out your Chalkboard Time for this date.
5 Push Jerk (20lbs/30lbs)
7 Box Jumps
AMRAP 15 minutes.
September 30th: Fall Class Schedule
Hi CFWS’ers, the Fall Schedule has started. We hope you have been enjoying the new classes! All the classes have been going great, however we can’t seem to get the 1pm on Wednesday’s going. We will be cancelling the Wednesday at 1pm until further notice. All other classes are still on!
Skill:
10 Good Mornings (4022)
Side Plank 1:30 (hold 1 side first round, other side second round)
Rest 30 seconds
2 sets
WOD:
50 Double Unders (20 beginners)
20 Unbroken KB Swings
12 Pull ups
Rest 2 minutes
5 rounds
September 29th: Mobility
A couple of weeks ago some of the CFWS Coaches went down to do the Crossfit Mobility Certification. This Cert met everyone’e expectations! Kelly Starrett is a Physical Therapist and Crossfit Owner in San Francisco. All weekend he showed exercises, movements, and stretches in hope of helping people move better. Kelly has some amazing videos on his blog. One you might want to check out is his video on how to get your body moving for “Fight Gone Bad.”
Technical/Skill:
3 Power Clean (75% 1 rep max)
Rest 90 seconds
7 sets
WOD:
Run 600m
Rest 3 minutes
4 sets
September 26th: Hang Squat Cleans
September 24th: Air Squat
September 23rd: Keep Moving
September 22nd: Crossfit Survivor
September 28th: Snatch Grip Deadlift
Strength:In partners
6 Barbell OH Press (3010)
Rest 90 seconds
3 sets
5 Snatch Grip Deadlift (105% Snatch) FAST
Rest 60 Seconds
5 sets
WOD:
On the minute
5 Push Press (20lbs/35lbs)
5 Box Jumps
5 Burpees
12 rounds
September 27th: Crossfit Survivor
Crossfit Survivor is this Sunday, October 3rd. We are excited to see you all there!
Strength:
8 Split Squat (3010)
3 Pull ups (3010)
60 Second Handstand Hold
Rest 2 minutes
3 rounds
WOD:
50-40-30-20-10
Double Unders
Sit ups
For time
September 26th: Hang Squat Cleans
Technical:
Hang Squat Clean
WOD:
8 DB Hang Squat Cleans (25lbs/35lbs)
Sprint to Mailbox 100%
Rest 2 minutes
6 rounds for time
What is Crossfit Westside?
Crossfit Westside in downtown Vancouver offers Group Classes and Private Training using the Crossfit Strength and Conditioning philosophy. We take functional movements such as the the squat, push up, pullup, deadlift, clean n jerk, running, rowing, skipping, and jumping, mix them up, and execute them in short intense workouts. Each workout has a different combination of exercises with varied repetitions, rounds, and time. To learn more about what we do at Crossfit Westside contact us at info@crossfitwestside.com
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