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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 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 25/08/16

Ski Erg: groups of 3-5 / ski erg
Go from 1 stroke each, up to 10 strokes, back down to 1!

4 rounds:
10 ring rows
20 pulls of the sled with upper body only

WOD: 3 rounds:
1 minute max ski-erg
1 minute rest

1 minute max hollow body rocks
1 minute rest

1 minute max rowing
1 minute rest

Bootcamp Monday, July 11th

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

Shuttle Runs
Lunges with Medball raise
Medicine ball Twists
Mountain Climbers

Hollow Body and SUpermans