Sunday 11/18/18 Open Gym 1:30 - 2:30 the Box will be open. Make up a WOD you missed, create your own workout or just spend time on a weakness!
2018 11 17
Saturday 11/17/18 Endurance WOD 8:30 Part I AMRAP 5, rest 3:00, repeat 16/12 Cal Row 5 Burpees 14 Wallballs 20/14# 5 Burpees 12 Push Ups - Goal = Same or better score on round 2 Part II AMRAP 5 12/8 Cal Bike 5 Box Jumps 24/20" 12 DB Thrusters 25/15#…
2018 11 16
#3179 – Last Chance to Learn to Row
Friday 11/16/18 Rowing Clinic Tomorrow! Last call for the rowing clinic tomorrow at 10:30am. This is a one hour session on the erg and how to be more efficient so you can get the most out of your workouts. Gwynna will cover reading the monitor, rowing mechanics and tips on efficiency.…
2018 11 15
Thursday 11/15/18 "Lead me, follow me, or get the hell out of my way." -- George S. Patton Jr. TBT - MI CrossFit at the JCC, 2014 Strength Shoulder press 5x5 @ (65-75% of 1RM) WOD 4 rounds (Fight Gone Bad style) 1 min of: Double unders or jump rope 1 min…
2018 11 14
#3177 – All In: A Brent Fikowski Documentary
Wednesday 11/14/18 Fikowski is 3x CF Games Athlete, 2nd place in 2017 and fourth in 2018. Brent is the best Canadian athlete you've never heard of according to some, and the second fittest man on earth. We join Brent in Kelowna in 2018 as he prepares for another arduous year…
2018 11 13
Tuesday 11/13/18 Snatch Checkpoints Via CrossFit Weightlifting: Check in on the finish position and whether the bar is staying close in the snatch. https://www.instagram.com/p/BpS0jSCAY__/?hl=en&taken-by=crossfittraining Strength & Conditioning EMOM 10 2 squat clean thrusters (start @ 40-50% of 1RM squat clean) *build as able over the course of the 10 minutes *you…
2018 11 12
Monday 11/12/18 Free Rowing Clinic This Saturday Next Saturday 11/17 at 10:30. This is a one hour session on the erg and how to be more efficient so you can get the most out of your workouts. Gwynna will cover reading the monitor, rowing mechanics and tips on efficiency. Please RSVP…
2018 11 11
Sunday 11/11/18 Open Gym 1:30 - 2:30 the Box will be open. Make up a WOD you missed, create your own workout or just spend time on a weakness!
2018 11 10
Saturday 11/10/18 Endurance 8:30 WOD 8 Rounds 100m Row 6 DB Front Squats 30/20# 9 DB Push Press 30/20# 12 Medball cleans 20/14# 100m Run -- Post WOD max effort 5 Rounds 10 seconds bike 50 second rest Suck it Up 9:30 WOD Part I from 0:00-20:00 8 Rounds …
2018 11 09
Friday 11/9/18 Free Rowing Clinic Next Saturday 11/17 at 10:30. This is a one hour session on the erg and how to be more efficient so you can get the most out of your workouts. Gwynna will cover reading the monitor, rowing mechanics and tips on efficiency. Please RSVP on Pike…
2018 11 08