Congratulations CrossFit Vernon !
Best of the Okanagan: Reader’s Choice Recognition
Look how much we've grown !
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.
6-8 sets, building to a heavy:
Hang clean pull, Hang squat clean, Squat clean, Split jerk
2 Squat clean and split jerks @same weight from above
2 -3 rounds
10 KB swings light weight
10 Goblet squats
15 cal Row (easy, mod)
5 DB strict press into 5 push press
EMOM x 15:
1) 15 KB Swings
2) 30 seconds Battle Ropes
3) Palloff presses (15 sec/side)
250 m lap
10 Alternating DB Snatch
5 Burpee Box Jump Overs
1 minute rest between rounds