Wednesday, February 8, 2017

Uncategorized


Teams of 2 For Time

Divide the work evenly with one athlete working at a time. Teams can only row 250m at a time, then switch.

(Comp)
1000m Row (250m then switch)
4 Rope Climbs
100 DB Push Presses 35/50
4 Rope Climbs
100 KB Goblet Squats 1.5/2p
4 Rope Climbs

(Fitness)
1000m Row (250m then switch)
4 Rope Climbs
100 DB Push Presses 25/35
4 Rope Climbs
100 KB Goblet Squats 1/1.5p
4 Rope Climbs

(Bootcamp)
1000m Row (250m then switch)
20 Ring Rows
100 DB Push Presses @ manageable weight
20 Ring Rows
100 KB/DB Goblet Squats @ manageable weight
20 Ring Rows

Uncategorized


“I started the New You 6 Week Challenge at CrossFit BC really out of shape and weighing in at 272 pounds . When I started I had no idea what to expect , just wanted to get moving again.

The first few sessions were pretty rough to say the least but the coaching staff are right there beside you to keep you motivated and ensure safe technique .

Over the course of the 6 weeks, I could not believe the progress I was making. The workout combined with a Paleo diet was helping me lose weight like nothing I have ever tried .

After the completion of 6 short weeks, I had lost 30 lbs weighing in at 242 and felt amazing . Since then, I have transitioned into the regular CFBootcamp classes and am more motivated than ever.

Not only would I recommend this program/gym, I would strongly encourage it to anyone with any sort of fitness goals. Big or small, they are achievable .

Many thanks to the staff at CrossFit BC for guiding me in the direction and supplying me the tools to succeed . My journey has just begun.”
– Tyler Ryan, 27