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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Toes to bar

EMOM x12:
1. 6-8 Toes to bar
2. 6-8 Snap up burpees

30 min:
Ski/Row 1000m @damper 1,
20 wall-balls (break every 5 reps),
30s plank on hands,
20 SD box jumps (change sides every 5 reps),
30s Plank on hand L.,
100′ Walking lunge,
30s Plank on hand R.,
30s KB Front rack marching R.
30s KB Front rack marching L.

CrossFit Lite 19/01/17

2 rounds:
Quad stretch x 1 minute/side
Deadbugs x 3/side
Goblet squats x 10
Pigeons x 5/side

Quick circuit:
With a set of dumbbells:
3 rounds:
5 front squats
5 reverse lunges on one leg, 5 on the other
30 seconds rest

30 minute AMRAP:
EASY pace, just try to keep moving, keep breathing, nice and steady.
10 calories rowing with the damper on 1
50 ft walking lunges
50 ft bear crawl
10 calories bike
10 burpees jumping to a plate
(jump up to a 15 or a 25lb plate)
10 calories ski erg (damper on 1)
50 ft sled pull fwd and bkwd