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 our CrossFit Vernon gym 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.

Contact Us For More Information

021216

Skill
Handstand holds

WOD
‘DB Bear’
EMOM x20:
5 Dead-lifts,
5 Hang cleans,
5 Front squats,
5 Push press

CrossFit Lite 02/12/16

Warmup:
Running drills

4-6 rounds:
5 goblet squats with deep inhale and exhale at bottom
30 second calf stretch / side
10 overhead walking lunges (5/leg)

WOD:
“Hollywood” with a twist.
For time:
Bike 1 mile
22 wall-balls
22 shuttle runs
22 wall-balls
22 power cleans with dumbbells
22 wall-balls
Bike 1 mile