New CrossFit Prep Course Tonight

Posted April 1, 2013 by Ryan Savard in Blog

An all new CrossFit Prep Course starts tonight! The prep course is 8 classes in duration and usually start at the beginning of each month. The classes will be held MWTh nights for the next two weeks and only on MW on the third week. All classes will start at 8:30pm and end around 9:30. The cost for the eight classes is $150. Spaces are limited so let us know if you would like to join in!

If you are a member and have a friend complete the prep course AND sign up for regular classes, we will give you your next month for half off! Our way of saying ‘thank you’ for spreading the word.

Posted April 1, 2013 by Ryan Savard in WOD

Front Squat

– Build to a 1 RM in 12 min.

then…

AMRAP in 3 min

– 7 OHS (115/75)

– 10 Burpees

– res 1 min –

AMRAP in 3 min

– 10 HR push-ups

– 20 Double unders

– rest 1 min –

AMRAP in 3 min

– 7 OHS (115/75)

– 10 Burpees

Open Workout 13.4

Posted March 29, 2013 by Ryan Savard in Blog

We are now in week 4 of the 2013 CrossFit Open. Join us as our athletes take on workout 13.4 tomorrow at CF White Rock at 12:30pm. If you’re taking on the WOD today in class, this video goes over tips to help out your efficiency with the movements. We will be going over movement prep before the WOD to help clear up any issues with toes to bar or clean and jerks.

Posted March 29, 2013 by Ryan Savard in WOD

13.4 Movement prep

Every 30 sec for 3 minutes:

1 Power Clean & Push Jerk @ 65%

*Immediately perform 2 TTB after every rep.

then…

Workout 13.4

7 minute AMRAP of:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.