Archive for September, 2010
September 2nd: Fall Challenge
September 3rd: Struggling with A Movement?
Just a reminder to all you CFWS’ers that if you are having a hard time with a particular movement, you can do 2 things to spend some extra time working on it. First, you can check out the “Element Class” Schedule online as we post what movement we are going to teach each class. If you are struggling with your deadlift etc, check out the class times to see when we are teaching it and come join in. The “elements class” spends more time on teaching the technical portion. Rather than 10 minutes, we take a good 20-30 minutes. Secondly, you can book a skill session with us. This session is included in most of the CFWS membership packages. The skill session is a private session where you work one on one with a coach on a specific movement. We hope this will give you some more options to learn and improve whatever movement you are struggling with.
One last reminder that we are open Monday, September 6th. We will be having one class at 4:30pm. Have a great weekend everyone!
Strength:
Deadlift 6×3
WOD:
50 Air Squats
30 KB Swings (16kg/24kg)
4 rounds for time.
September 1st: Crossfit Football Total
August 31st: Long Weekend Schedule
September 2nd: Fall Challenge
CFWS is holding a Fall Challenge. We will be taking on “Fight Gone Bad”! Check out the class schedule online for all class times when we will be holding this WOD. We will be setting our baseline scores the week of September 13th to 19th. We will be holding FINALS on Saturday, November 20th so check it off on your calendars. For more details click here.
Technical:
Hollow Rock/ Arch Rock
WOD:
Run 400m
25 Toe To Bar
Run 400m
25 Knee to Elbow
Run 400m
25 V-sits
Run 400m
25 Hollow Rock/Arch Rock
Run 400m
Ring L-sit leg raises
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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