2017 CrossFit Vernon Christmas Throwdown


Come out and have fun at our Annual Christmas Throwdown!





At CrossFit Vernon, we hold ourselves to the highest standard.  We believe this is why people come to us.  We humbly recognize that we have an incredibly knowledgeable coaching team, our programming is exceptional, our gym space is immaculate, and our community is supportive and strong. We have chosen to keep our class sizes small to maintain this high quality.

Over the last few years, our number of members has slowly been growing. We are grateful to see that our Kids, Teens, Regular classes, and Lite classes are such a success.

As a result, all of our programs have reached their capacity.  However; with the addition of class times, and with the possibility of space
becoming available, we have started a waitlist.  If you are interested in joining our gym, please contact us, and we will add you to our waitlist. There are also forms available on the various class type pages (CrossFit, CrossFit Lite, etc.) where you can submit your name to the wait list.

Thank you for your patience.  Thank you for understanding and allowing us to continue to pursue our philosophy of high-quality coaching and programming.


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.


Every 3 min x4 sets:
6 Back squat @70-80%(Moderate)

EMOM x20:
1. 6 Strict, weighted pull-ups
2. 5/leg DB Split squats
3. 2-3 Wall climbs
4. 10 Jump squats for max height

CrossFit Lite 11/11/17

Partner chest passes
band pull aparts in between

Strength: 15 minutes:
6 – 1 ½ bench press with dumbbells
12 tricep bench dips
12 power balls

Partner WOD: (Alternating rounds)
7 minute AMRAP:
10 overhead walking lunges
10 calories rowing

no rest, then:

7 minute AMRAP:
10 wallballs
10 calories ski erg

CrossFit Vernon – Vernon Gym and Fitness Centre