COVID-19 Protocols

2020-06-04T13:13:58-07:00

To our Athletes, We are going above and beyond the protocols set out by WorkSafe BC and the BC Government in our efforts to make sure that all of our athletes and staff at CrossFit BC stays healthy. You are our #1 priority, so please do your best to help us keep you safe by [...]

COVID-19 Protocols2020-06-04T13:13:58-07:00

Wednesday, August 5, 2020

2020-08-06T08:28:17-07:00

Push Press: 0:00 - 10:00 Build to Heavy Single 10:00-12:00 Rest/Change Weights 12:00 - 21:00 (9 Rounds) Alternating EMOM: 1) Max Push Press @ 50% of Max 2) 0:30 Push Up Hold Halfway 3) 0:30 Wall Sit Accessory: 3 Sets 10 Weighted Good Mornings (Slow Eccentric) 5 Barbell Roll Outs 10-20 Tricep Bow (can be [...]

Wednesday, August 5, 20202020-08-06T08:28:17-07:00

Sunday, August 2, 2020

2020-08-02T10:37:20-07:00

10 Min AMRAP (Comp) 12 Burpee Box Jump Over (20/24") 6 Alternating Single Arm Devil Press (35/50) 3 Ring Muscle Ups (Fitness) 9 Burpee Box Jump Over (20/24") 6 Alternating Single Arm Devil Press (20/35) 3 Ring Row + 3 Ring Dip

Sunday, August 2, 20202020-08-02T10:37:20-07:00

Saturday, August 1, 2020

2020-08-01T10:59:00-07:00

0:00-10:00 (8:00 Cap) 21-15-9 Deadlift (155/225) Burpee Pull Up 10:00-20:00 (8:00 Cap) 42-30-18 Wallballs (14/20) Russian KB Swing (1.5/2p)

Saturday, August 1, 20202020-08-01T10:59:00-07:00

Friday, July 31, 2020

2020-07-31T16:01:16-07:00

25 Alternating Hang DB Snatches (35/50) (2:00 Cap) @ 4:00 - Death By Alternating DB Hang Snatch Starting at 12 Reps @ Min 4:00 15 @ Min 5:00 18 @ Min 6:00 21 @ Min 7:00 24 @ Min 8:00 27@ Min 9:00 30 @ Min 10:00

Friday, July 31, 20202020-07-31T16:01:16-07:00

Thursday, July 30, 2020

2020-07-30T15:42:28-07:00

Squat: 4 Sets 5 Front Squats + 10 Back Squats (Rest 1:00) 10-15 Slow Controlled Overhead Squats w/Dowel for position practice (Rest 1:00) 5 Box Jumps for Height *Stay consistant* (Rest 2:00) Accessory (No Score): 8 Min AMRAP 12 Tempo Russian Twists (3 Second Per rotation) 10 Straight Leg Weighted Sit Ups 20 Second Iso [...]

Thursday, July 30, 20202020-07-30T15:42:28-07:00