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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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190816

Bench vs. bands, 8×3 on 45s

Axel bar bent over row 5×5, building

Weighted pull-ups, 6×6, building

Abwheel push-up+rollout, 4×10

CrossFit Lite 23/08/16

Warmup:
High knees
Butt kickers
Bear crawl
Inchworms
5 twist and ring rows
Dowel pass through’s
Band presses

Skill:
HSPU ON A BOX
6×3 reps

WOD: 25 minute AMRAP:
20 shuttle runs
20 pullups/ ring rows
20 box jumps
20 double unders (60 singles)
30 situps
30 kb swings
30 alternating dumbbell snatch

Bootcamp Monday, July 11th

3 Rounds
30 Seconds work/30 seconds rest
-rest 2 minutes after each round-

Shuttle Runs
Lunges with Medball raise
Skipping
Thrusters
Calories
Medicine ball Twists
Burpees
Mountain Climbers

Tabatta
Hollow Body and SUpermans