COVID-19 UPDATE

2020-03-19T11:03:39-07:00

Dear CFBC athletes, As you know, we are keeping a close eye on all things COVID-19 related and following all recommendations made by the Government and World Health Organization, as well as staying in touch with and monitoring the actions of other local gyms. To keep you guys as healthy as possible, we have decided [...]

COVID-19 UPDATE2020-03-19T11:03:39-07:00

Saturday, May 30, 2020

2020-05-29T17:23:57-07:00

Warmup: w/Dowel 3 Rounds 10 Broomstick Dislocates 8 Cossack Squats 6 Sotts Press 4 Overhead Squats w/Pause 2 Hang Power Snatches WOD: 5 Rounds Left Hand 10 Single DB Floor Presses 10 Single DB Rows Right Hand 10 Single DB Floor Presses 10 Single DB Rows 50 Air Squats Accessory: 3 Rounds 30 Seconds Glute [...]

Saturday, May 30, 20202020-05-29T17:23:57-07:00

Friday, May 29, 2020

2020-05-29T08:22:57-07:00

Warmup: 3 Rounds 30 seconds work /15 seconds rest High Knees Butt Kicks Inch Worms WOD: For Time 1 min Wall Sit 40 Air Squats 1:30 WallSit 30 Air Squats 2 min Wall Sit 20 Air Squats 2 minute rest 50 Lateral Burpees Over An Odd Object Accessory: 5+ minutes group stretch leg focus https://zoom.us/j/7347140986

Friday, May 29, 20202020-05-29T08:22:57-07:00

Thursday, May 28, 2020

2020-05-28T07:50:17-07:00

Warmup: 3 Rounds 10 Jumping Jacks 10 Forward and back leg swings per leg 10 Side to Side leg swings per leg 20 Bird Dogs WOD: AMRAP 14 Mins 14 Odd Object Clean and Jerks 14 Situps 14 Box Steps Accessory: 3 Rounds 30 Sec on /10 sec off Left side plank Right side plank [...]

Thursday, May 28, 20202020-05-28T07:50:17-07:00

Wednesday, May 27, 2020

2020-05-26T18:44:47-07:00

HAPPY BIRTHDAY KT! Warmup: Group stretch Workout: “KT's (Modified) Birthday Blast!" 60 Single Odd Object Rows (30 per side) 60 Burpees 60 Single Odd Object Thrusters (30 per side) 60 V-Sits 60 Odd Object Weighted Step-Ups 60 Pogos Accessory: Couch Stretch 2 minutes per side https://zoom.us/j/7347140986

Wednesday, May 27, 20202020-05-26T18:44:47-07:00

Tuesday, May 26, 2020

2020-05-25T19:04:51-07:00

Warmup: 3 Rounds 20 seconds on/ 10 seconds off Lunge Hold Left Lunge Hold Right High Plank Calf Stretch Left Calf Stretch Right WOD: AMRAP 20 minutes 50 Pogos 10 Push Ups 20 Alternating Lunges 20 Russian Twists Accessory: 50 Odd Object RDLs (Not Single leg. Hold Object with both hands. Don’t rush it. If [...]

Tuesday, May 26, 20202020-05-25T19:04:51-07:00

Monday, May 25, 2020

2020-05-24T14:22:26-07:00

Warmup: 2 Rounds 15 Odd Object Russian Swings WOD: For Time 3-6-9-12-15 Single Arm Odd Object Thrusters each arm Burpees over Odd Object Accessory: 5 rounds 1 minute Wall-Sit https://zoom.us/j/7347140986

Monday, May 25, 20202020-05-24T14:22:26-07:00

Sunday, May 24, 2020

2020-05-23T16:16:28-07:00

Warmup: 3 Rounds 1 min Plank 1 min Mountain Climbers 1 min Side Lunges 1 min Rest WOD: For Total Reps 4 Rounds: 1 min at each station V-Sits Odd Object Sumo Deadlifts Shoulder Taps Accessory: 50 Overhead Triceps Extensions If using light weight, do 50 each arm. If using heavy weight, do 50 total, [...]

Sunday, May 24, 20202020-05-23T16:16:28-07:00

Saturday, May 23, 2020

2020-05-22T17:29:08-07:00

Warmup: w/Dowel 3 Rounds 10 Broomstick Dislocates 8 Cossack Squats 6 Sotts Press 4 Overhead Squats w/Pause 2 Hang Power Snatches WOD: 5 Rounds Left Hand 10 Single Odd-Object Floor Presses 10 Single Odd-Object Rows Right Hand 10 Single Odd-Object Floor Presses 10 Single Odd-Object Rows 50 Air Squats Accessory: 3 Rounds 30 Seconds Glute [...]

Saturday, May 23, 20202020-05-22T17:29:08-07:00

Friday, May 22, 2020

2020-05-22T08:15:40-07:00

Warmup: 2 Rounds 10 Single DB Sumo Deadlift High Pulls Per arm 15 Boot Strappers 20 Thoracic Rotations WOD: AMRAP 15 minutes 30 Russian Swings 40 Single DB Shoulder to Overhead (Switch every 10 reps) 50 Box Step Ups *EMOM 3 Burpees Accessory: 5 Rounds 30 second 1-Foot balance https://zoom.us/j/7347140986

Friday, May 22, 20202020-05-22T08:15:40-07:00

Equipment Return

2020-05-21T09:34:44-07:00

Good morning, athletes! As we are planning on starting classes June 1, we ask that you please start to return all loaned out equipment. We will be at the West Vancouver gym on Saturday, May 23 and Sunday, May 25 from 9am - 11am and will be ready to accept our dumbbells and kettlebells. If [...]

Equipment Return2020-05-21T09:34:44-07:00