Posts
January 9th and 10th
The Weekend WOD’s will be the same for Saturday and Sunday. Weightlifting shoes..one other piece of equipment that can help you lift heavier and be stronger.
WOD:
Thrusters (35lbs/25lbs)
Burpees
Box Jumps
18-15-12-9-6
Run 200m
For time.
January 8th
I think everyone was surprised by the bear crawl this week…loads of fun:)
WOD:
Row: 325m for guys/250m for gals
24 Weighted Lunges (30lbs/20lbs)
7 chest to bar pull ups
Rest 1 minute
10x
For time
January 7th
Let’s wish Megan good luck at her Olympic Lifting Competition this coming weekend. Wow, look at how low that squat is… Amazing!
Strength:
Front Squat 6 x 3
WOD:
50 Wall Ball (20lbs/12lbs)
20 Sumo Deadlift High Pulls with Kettlebell (24kg/16kg)
4 rounds for time.
Don’t forget our "Open Time" at the gym this Saturday January 9th. Starts at 12pm and goes till 3pm.
This is open to the public and to our members. Stop by to check out
our facility, talk to the coaches, and to learn more about what we do
here at CFWS. If you require anymore information please email us at info@crossfitwestside.com.
January 6th
We remember only a couple of months ago when Joyce started. She was only able to squat the bar with the little blue plates…look at her now!
Strength:
Deadlift 3×5
WOD:
1000m Row
Rest 5 minutes
750m Row
Rest 5 minutes
500m Row
Add all times together for you total score.
January 5th
Strength:
Press 8×2
WOD:
1 minute KB Swings (24kg/16kg)
1 minute Push ups
1 minute bear crawls
1 minute rest
4 rounds. Goal is to get as many reps as possible.
Don’t forget our "Open Time" at the gym this Saturday January 9th. Starts at 12pm and goes till 3pm. This is open to the public and to our members. Stop by to check out our facility, talk to the coaches, and to learn more about what we do here at CFWS. If you require anymore information please email us at info@crossfitwestside.com
January 4th
Sorry for the late post everyone. Hope everyone had a great NEW YEAR! Cuba was fantastic! As you all know I love coffee and did not hesitate to start my day poolside with a good cup of java! Looking forward to seeing everyone tonight!
WOD:
50 Box Jumps
80 Squats
40 Pull ups
50 Box Jumps
40 Squats
20 Pull ups
50 Box Jumps
80 Squats
40 Pull ups
For time.
Sunday, January 3rd
No classes today. Just a reminder that the new class schedule starts tomorrow.
Upcoming events:
January 11th – 15th – Diane Challenge qualifiers
January 16th - CFWS Survivor Challenge
January 19th – Nutrition Challenge with Jade McClure
Check out the postings at the gym for more information and to sign up!
Saturday, January 2nd
Technical:
Power Clean
WOD:
1 round for time:
Power Clean 10-9-8-7-6-5-4-3-2-1
Pushups 2-4-6-8-10-12-14-16-18-20
*You will start with 10 Power Cleans, then move on to 2 pushups. 9 Power Cleans, 4 pushups…and so on.
Happy New Year!
Happy New Year everyone! 2010 is going to rock!
December 31st
IN TEAMS:
1000m Row
100 Pullups
100 Pushups
100 Situps
100 Squats
1000m Row
Have a safe and Happy New Year everyone!
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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