CROSSFIT VERNON SPRING BOOTCAMP

CrossFit Vernon Spring Bootcamp is starting in May
Monday, Wednesday and Friday’s at 7:30 am
Tuesday & Thursday’s at 10 am
Want to sign up?
Email: tavia@crossfitvernon.ca to register!

Limited spots available!

INTERESTED IN JOINING ONE OF OUR PROGRAMS AT CROSSFIT VERNON?

At CrossFit Vernon, we hold ourselves to the highest standard.  We believe this is why people come to us.  We humbly recognize that we have an incredibly knowledgeable coaching team, our programming is exceptional, our gym space is immaculate, and our community is supportive and strong. We have chosen to keep our class sizes small to maintain this high quality.

Over the last few years, our number of members has slowly been growing. We are grateful to see that our Kids, Teens, Regular classes, and Lite classes are such a success.

As a result, all of our programs have reached their capacity.  However; with the addition of class times, and with the possibility of space
becoming available, we have started a waitlist.  If you are interested in joining our gym, please contact us, and we will add you to our waitlist. We also have a Bootcamp coming this spring that may suit your fitness needs.

Thank you for your patience.  Thank you for understanding and allowing us to continue to pursue our philosophy of high-quality coaching and programming.

Submit your information to a wait list

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

270717

Warm-up (20 min easy):
400m Run, 10 Groiners, 10 MB Squat cleans, 60s FLR,
400m Row, 10 Wall hinges, 5/5 KB Clean and press, 30s/30s Side plank

Kipping handstand push-up progression

3 sets:
AMRAP-1 strict HSPU right into AMRAP-1 Kipping HSPU

3 sets:
20 Hollow Rocks, 20 Superman rocks, 20 Band pull-a-parts

CrossFit Lite 27/07/17

Warmup:
1 minute ski / bike / row
Alternating mobility & stability:
Pigeons
Groiners
Down dogs to plank
Glute bridges
Deadbugs

Strength:
Give 5 minutes to warmup deadlift to start weight, can build through the sets, too:

AEMOM x 10:
Deadlift x 6
Banded good morning x 10

WOD: 12 minute AMRAP:
20 KB swings
20 double unders / 40 singles
10 calories