Posts
April 5th: Grouse Grind
We are holding another CFWS Social Event on Saturday, May 1st. Come have some fun with us at the Grouse Grind. For more details click here.
WOD:
21-18-15-12-9-6-3
Burpees
KB Swings
Toe to Bar
Box Jumps
For time.
April 4th: Skin The Cat
Don’t forget to check out the “pics and videos” tab to find out how to take care of ripped hands. Also, there is a great video on there about how to tape your hands.
Technical:
Skin the Cat
WOD:
Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m
April 3rd: Happy Easter Weekend!
Derek stoked to get a 451lbs deadlift!
WOD:
This one was taken from the BC Sectional’s: WOD Event 4
Run 20om with medicine ball
Ring Dips 4/9
Pull ups 12
Wall Ball 15
5 rounds for time
April 2nd: Crossfit Total
Tatiana learning how to Snatch for the first time. Great job! We wanted to let everyone know that NOON classes are open to everybody. We look forward to seeing you at class!
WOD:
“Crossfit Total”
Back Squat
Press
Deadlift
5-3-1-1-1 for each exercise
You only get 3 attempts to lift as heavy as possible at each exercise. GO FOR IT!
April 1st: Stretching Seminar
We have some cool events coming up at CFWS. FIrst off, we are having a Stretching Seminar April 17th. We have a very special guest coming in to show us how to stretch so we can bang out more rounds in the WOD’s. May 1st CFWS is holding another Social Event.Check out the Upcoming Events Page for more details. Please email us to register or sign up at the gym.
Technical:
Power Snatch
WOD:
Run 200m
10 Power Snatch
5 rounds for time
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 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 x 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 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
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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