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Drop Ins Welcome
If you have 3 or more months of CrossFit experience you can join class by purchasing a Drop In. Drop ins are perfect for visitors and local CrossFitters who want to see what all the fuss is about!
Workout Of The Day
Oct 3 2023
WARM UP – MOBILITY
Quick dynamic running warm-up + lower body stretches
2 rounds: (Round 1 / 2)
15-20 Banded good mornings
12-15 Hollow rocks / V-ups or tuck ups
12-15 Glute bridges / 6-8/leg Single leg glute bridges
45-60s Plank hold / 20-30s/each Side planks hold
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Review and warm-up deadlift for WOD A
WOD A
Every 3 min x 5 sets:
Deadlift x 5
Start ~60-65% and build to ~75-80% for the last 2-3 sets
Lower and re-set for each rep, no touch and go reps.
(Aim to finish heavier than the 6 reps 3 weeks ago, or around the same as the 4 reps 2 weeks ago. Measures added for reference)
DEADLIFT X 5
DEADLIFT X 4
DEADLIFT X 6
WOD B
In remaining class time, complete:
3 sets of:
15 Double KB deficit sumo deadlifts
20 Weighed anchored sit-ups (hold a DB on your chest, crunch up / control down
– rest ~90s between rounds
– stand on 45 or 55 bumper plates in increase ROM (as long as you can keep ideal positioning at the bottom)
then, 3 sets of:
10/leg Staggered stance KB or DB Romanian deadlifts
15/side Half kneeling “high to low” banded wood choppers / trunk rotations (inside knee forward)
– rest ~90s between rounds
Optional Conditioning
SWINGING SKIERS
Every 2 mins x 5 sets: (10 mins)
30 – 25 – 20 – 15 – 10 Russian Kettlebell swing (32/24)
AMRAP Ski Erg Cals in remaining time
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Score is total Ski cals
(Could be completed with the Echo bike as well if you like)
Mission Statement
Always Improving
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
Contact
Phone
Due to the number of solicitation calls we receive, unrecognized numbers will not be answered (leave a message for a quick call back). Solicitors don’t bother.
604-899-9443
Address
124 East Cordova St.
Vancouver BC.
V6A-1K9
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