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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 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.

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Olympic Weightlifting

EMOM x6:
3 Hang snatch,
3 Overhead squats

EMOM x6:
Hang power snatch,
Hang squat snatch,
Touch and go power snatch

EMOM x6:
Hang power snatch,
Touch and go power snatch,
Touch and go squat snatch

CrossFit Lite 27/10/16


3 Min AMRAP:
500m ski bike row
50 KB swings
40 Box jumps
30 Push Press
10 Goblet Squats
rest 3min

5 Min AMRAP (of above)
rest 5
7 Minute AMRAP (of above)
rest 7
complete with partner (of above – complete the entire workout!)