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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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A1. Banded KBS 3×15, no rest
A2. Slamball squat clean + throw for max distance 3×3, rest 30s

B1. Box squat 4×5, no rest
B2. Quad stretch 30s/side

C1. Weighted pull-up 3×5, no rest
C2. Good mornings 3×8, rest 60s

D1. DB row @3101 3×8, no rest
D2. RFESS 3×8, rest 60s

CrossFit Lite 24/06/16

5 minutes:
light ski/bike/row
5 minutes:
foam roll lats

5 minutes:
5 scap protracts & retracts in a pushup position
5 dowel pass throughs
5 ring rows

4 rounds:
6 push-ups
12 cross over symmetry band work

Partner WOD!
bench press
shuttle runs
*follow the leader format


Bootcamp, Friday June 24! BEACH DAY!

Friday Beach day!
Run(active stretching at each end)

3 rounds:
Once through, 30seconds on 30 seconds rest:
Squat jumps for distance
Push-ups ( on pic nic table)
Steps ups (pic nic table)
Jumping lunges
Tricep dips ( pic nic table)
Death marches
Run up and down beach together – rest 3 minutes