Crossfit: December 17th
7 more days to bring in a food donation for the Vancouver Food Bank. Lets pack the bag up at the gym with lots of good treats for families at Christmas!
Crossfit Day 125 Mobility WOD: Rest the central nervous system
Strength:
3 Deadlift
Build to heavy 3 reps in 6 sets
WOD:
200m Run
20 Pushups
200m Run
20 V-sits
200m Run
20 Wt DB walking lunges (25lbs/35lbs)
4 rounds for time
Crossfit: December 16th
We are starting CF KIDS at Crossfit Westside this January! We still have some spots available. Please email us to sign your kids up. And for more information please click here.
Crossfit Day 124 Mobility WOD: Taking Care of Business
Practice:
Muscle up
WOD:
from crossfit.com
7 Muscle Ups (if no muscle up yet, 2 strict pull-ups + 2 ring dips = 1 muscle up)
21 DB Thrusters (25lbs/35lbs)
For time
Crossfit: December 15th
Give the gift of FOOD this Christmas at Crossfit Westside. We are accepting FOOD Donations for the Vancouver Food Bank. For more information click here.
Crossfit Day 123 Mobility WOD: Good Hips
Strength:
30 Turkish Get Up (25lbs/35lbs)
WOD:
10-20-30-20-10
Wall Ball
KB Swings (20kg/32kg)
Wt. Situps (25lbs)
Back Extension w Plate (25lbs/45lbs)
For Time
Crossfit: December 14th
Crossfit Day 122 Mobility WOD: Better Muscle Upping
Strength:Use Light Bar
3 Muscle Snatch
5 sets
+
3 Snatch Drop
5 Sets
+
3 Hang Power Snatch Pulls (70-80% Snatch)
5 Sets
WOD:
3 Hang Power Snatch (55lbs/95lbs)
12 Box Jumps FAST
150M Row
Rest 1 minute
5 sets
Crossfit: December 13th
We want to wish you a Merry Christmas and give a big thanks by offering $75 for our Refer-A-Friend Program this month. Bring a new friend in and they sign a membership with us, and you will get $75 back towards your own membership! Thanks again for supporting our community and being a part of Crossfit Westside! You guys are awesome!
Strength: Split gym into 2 groups
3 Bench Press
Increase weight and rotate through until you hit a heavy 3 rep max. 5-7 sets
WOD:
4 ManMakers (25lbs/35lbs)
1 minute double unders
7 rounds for total double unders
Crossfit: December 12th
Crossfit Day 121 Mobility WOD: Hip Extension Opener and Thoracic Opener
Crossfit Westside is holding another 30 Nutrition Challenge in January. Make sure to sign up early and make this your first goal in 2012.
Strength:
2 Back Squat
Build to heavy 2 reps in 8 sets
WOD:
“NICOLE”
400m Run
AMRAP Pullups
20 minutes
Total Pullups for score
Crossfit: December 11th
Crossfit Day 120 Mobility WOD: Squat Testing
WOD:
“Diane”
21-15-9
Deadlift (155lbs/225lbs)
Handstand Pushups
For time
Crossfit: Dec 10th
Some Westsiders have been asking what our schedule will be like over the Christmas Season. We will be open all days except for Christmas Day. Some of the hours will change on Boxing Day and Christmas Eve. The schedule has been updated on the Crossfit Westside google calendar. Please take a moment to check it out.
Crossfit Day 119 Mobility WOD: Hips
Practice:
Double Unders. (if you have DU then try triple unders)
How many DU can you get a one try?
WOD:
5 Ring Dips
10 Toe To Bar
15 Jump Lunges
AMRAP 20 minutes
Crossfit: Dec.9th
Just a reminder that we are collecting food items at Crossfit Westside to give to the Vancouver Food Bank this Christmas. Please bring any non-perishable items. We also have a list on our Facebook page of what families need most this holiday season. Click here. We hope to see the gift of food next class.
Also we had our 1st dad at the CF MOMS class. It was great! Jeff nice to have you and your son Asher at the gym rocking it out in class:)
Crossfit Day 118 Mobility WOD: SI Area Pain
Gymnastics Practice: Split group into 2 teams
L-sit holds.
You and your team will race to see who can accumulate 5 total minutes of L-sit holds. Liam made us some new paralletes so lets use them!
WOD: As a team of 2 people
800m Run together
50 over unders total
100 KB Swings (16kg/24kg) total
200m Piggy Back (thats right, one person on the back at all times)
75 Pullups
400m Run together
For Time
Crossfit: December 8th
Goals Setting: Xmas is around the corner and so is the New Year. Do you have any goals you want to reach in 2012? More pull-ups, cleaner eating, competing at the OPEN CF GAMES? We have upcoming nutrition seminars, events planned for the OPEN, and as always we the coaches are here to support your fitness goals and efforts in the New Year. We want to help you get there, so take some time to think about what you want this 2012 and then let us know!
Strength:
5 Push Press
Build to heavy 5 reps in 5 sets
+
AMRAP Strict Pullups (if have 12 in a row do weighted)
WOD:
150m Row
25 Wt. Situps (25lbs)
AMRAP 6 minutes
Rest 4 minutes
10 Burpees
10 Knee to Elbow
AMRAP 6 minutes
What is Crossfit Westside?
Crossfit Westside in downtown Vancouver offers Group Classes and Personal 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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