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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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Bench press cycle Day 4 – Bench press 1×10
Push press 5×3 within 10%
3 sets: 8 Band push-ups, 8 Renegade rows, 10 Face pulls
4 sets: 15 Ab roll outs, 15 Arch rocks

CrossFit Lite 30/05/16

Kb swings
Bird dogs
Band pull aparts


10 minutes:
Axel bar deadlifts
Building up to a heavy set of 5

10 minutes:
Bent over kettlebell rows (alternating arms) 5/arm
And figure 8’s with kettlebells x 5

Prowler sprints!
10 calories on the assault bike, then a 100 m prowler sprint
15 calories on the assault bike, then a 100 m prowler sprint

5-8 rounds each!


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