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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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Dead-lift 2×5 @80%

4 sets:
5 Thrusters,
10 Front squats,
15 Burpees over the bar,
Rest 4 min

CrossFit Lite 27/11/15

Dodge Ball

Pull Ups 5 Sets:
3-5 second negatives
10 Bent over kb rows

7 Minute Amrap:
Person must pick 2 exercises and do 5 of each alternating Options:
Box Jumps,
Calories Rowing, Skiing, Biking,
Burpees, Push Ups,
Goblet Squat,
KB Swing

Score is total reps completed