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What is CrossFit?

CrossFit is “constantly varied, functional movements executed at high intensity.” Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. High Intensity – no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Functional Movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements. At CrossFit Vernon you can expect the workouts to involve many variations of gymnastics moves, running and weightlifting. Contact us with any questions or to book a free trial session.

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Partner Cindy

CrossFit Lite 22/07/16

Dowel dislocates
Dowel inlocates
Hollow body rocks x 5
Superman holds x 20 seconds
Active shoulders
x 2 rounds
5 core beat swings
5 ‘shoulder’ beat swings

3-5 rounds: *Take your time and be gentle on your shoulders. Small, gentle, fluid movements.*
1 scap retract, 3 strict ring rows or pull-ups (can be done with a band)
10-30 second hold with excellent shoulder position (scapula engaged, not pulling with elbows)
5 second chin–over-bar hold
hollow body crunches x 5

Partner WOD!
Alternate rounds. 20 minute AMRAP:
50 double-unders
15 dumbbell squat cleans
15 burpees

Bootcamp Monday, July 11th

3 Rounds
30 Seconds work/30 seconds rest
-rest 2 minutes after each round-

Shuttle Runs
Lunges with Medball raise
Medicine ball Twists
Mountain Climbers

Hollow Body and SUpermans