Teams of 3 8 Rounds for time Divide work evenly with one athlete working at a time. 35 min cap 750m Row 15 Burpees 15 Pullups 15 Shoulder to Overhead 35/50 15 Toes Bar

Labour Day Long Weekend Friday – Regular Hours Saturday – Regular Hours Sunday – Regular Hours Monday – Open Gym 10am - 12pm Have a great long weekend, CrossFitters!

3 Rounds For Time (Comp) 2 Legless Rope Climbs 18’ (3 mats) Handstand Walk 10 DB Deadlifts 35/50 (Fitness) 10 Handstand Pushups 2 Rope Climbs 10 DB Deadlifts 20/35 (Bootcamp) 10 Pushups 10 Ring Rows 10 DB Deadlifts @ manageable weight

For Time 20 minute cap (Comp & Fitness) 50-40-30-20-10 Overhead Squats 35/45 Situps (Bootcamp) 30-20-10 Overhead Squats @ manageable weight Situps

5 Rounds for Time Teams of 2 30 minute cap Divide work evenly with 1 athlete working at a time. (Comp) 10 Ring Muscle-ups 20 Lateral Weighted Box Step Overs 20”/24” 35/50 20 Synchro Burpees (Fitness) 20 Ring Dips 20 Lateral Weighted Box Step Overs 20”/24” 20/35 20 Synchro Burpees (Bootcamp) 20 Box Dips 20 [...]

My CrossFit BC journey started in June of 2014 and I haven’t looked back. I walked by the Richards location so many times before I got the courage to step in the door. I thought lifting weights, a piece of cake. Well thank goodness for the wonderful instruction that taught me how to properly lift [...]

For Time 10 minute cap (Comp) 21-15-9 Hang DB Snatch 35/50 (Alternate when needed) Burpee Box Jump Overs 20/24" (Fitness) 21-15-9 Hang DB Snatch 20/35 (Alternate when needed) Burpee Box Jump Overs 20/24" (Bootcamp) 21-15-9 Hang DB Snatch (Alternate when needed) Burpee Box Step Overs 20”

Death 10 Double Unders And Power Cleans Min 1: 10 Double Unders + 1 Power Clean 95/135 Min 2: 10 DU + 2 PC Min 3: 10 DU + 3 PC Continue adding 1 Power Clean per minute, always starting with the dubs. No time cap. Cash out (crap out!): If you die before 8 [...]