WOD 1 12 Minute Time Cap 50 Box Jumps, 20/24 50 KB Swings 12kg/16kg 50 Knees To Elbows 50 Push Press 33/45 50 Wallballs 14/20 50 Burpees WOD 2 6 minutes to a 1RM Barbell Complex (40+) Squat Clean+Front Squat+Shoulder-To-Overhead (50+) Power Clean+ Front Squat+ Shoulder-To-Overhead WOD 3 3 Rounds For Time –12 Minute Time [...]
Congratulations to the competitors from the first annual CrossFit BC Masters Challenge! You were all very inspiring and kicked some ass! 1st place in the 40+ men's division: Scott Tasaka 2nd place in the 40+ men's division: Peter Williams 1st place in the 40+ women's division: Phyllis Williams 2nd place in the 40+ women's division: [...]
Nov 28 Congratulations to both CFBC teams! Minions; you put up an amazing fight! Win goes to Beards & Babes 16 - 12! Nov 30 Congrats to CFBC team Can't Even for the win vs Cloverdale CrossFit! Woohoo! Congrats to CFBC team Juan Rep Max for cleaning up today! 18 - 4 vs CrossFit Kitsilano [...]
10 Rounds For Time (Comp) 10 Russian Twists 14/20 5 KB Swings 1.5/2p 10 Sit-ups 5 Toes-to-Bar (Fitness) 10 Russian Twists 14/20 5 KB Swings 1/1.5p 10 Sit-ups 5 Toes-to-Bar (Bootcamp) 10 Russian Twists @ manageable weight 5 Russian Swings @ manageable weight 10 Sit-ups 5 Leg Raises
Please arrive at our West Vancouver gym at 11am to check-in. Competitors: Please bring a printed out copy of your ticket (emailed to you on the day of registration). Location: 1431 Clyde Avenue West Vancouver, BC V7T 1E9 See you tomorrow!
Good luck to CFBC teams Beards & Babes and Mighty Minions who are competing against each other tonight at 7:00pm in West Van! It's going to be a good one, so we'd love to have a big crowd cheering them on!
For Time Teams of 2 Divide work as desired. Complete movements in order. (Comp & Fitness) 100 Double Unders 80 Overhead Walking Lunges 25/45 60 Pull-ups 40 Handstand Push-ups 20 Partner Burpees 10 Rope Climbs (Bootcamp) 300 Single Skips 80 Walking Lunges 60 Pull-ups 40 Push-ups 20 Partner Burpees 10 Ring Rows
As we are hosting our first annual Masters Challenge this Saturday, November 29, all scheduled CrossFit classes are cancelled. O'Lifting will run as usual from 8-10am in West Vancouver. Hope to see you there!
3 Rounds For Time (Comp) 5 Deadlifts 220/315 10 Alternating Pistols 20 Wallballs 14/20 (Fitness) 5 Deadlifts 155/225 10 Alternating Pistols 20 Wallballs 14/20 (Bootcamp) 5 Deadlifts @ manageable weight 10 Alternating Pistol Progressions 20 Wallballs @ manageable weight
Pack your knee socks! You're gonna want them for tomorrow.
