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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. Squat 3×8, 2×8, No rest
A2. Weighted chin-up 3×8, 2×8, Rest as needed

B1. RFESS 14″ 1×8/8, 3×8/8, No rest
B2. 2DB Row 1×8/8, 3×8/8, Rest as needed

EMOM x5:
10 KBS, AMRAP Wall-balls

CrossFit Lite 27/09/16

Running Drills with shoulder mobility

5 Rounds
20 sec overhead hold rest 10
20 sec front rack hold rest 10
20 sec farmer carry hold
rest 2 minutes

25 Minute AMRAP
Run 1 Lap
20 Box Jump
20 Lunges Run
1 Lap
10 Push Press
10 Dumbbell Snatch