Wednesday April 26, 2017

Peninsula CrossFit – CrossFit


Warm Up 53 (No Measure)


500m Row
4 Bear Crawls (lengths)
16 Straddle Sit Ups
12 Pull Ups/Beat Swings
8 Burpees

Metcon (Time)


400m Farmer Walk
50 Thrusters
50 Alt One Arm Snatch
50 KB Swings
400m Farmers Walk

*with 53/35# KB/DB’s
*16 min time cap

Hip Hinge (No Measure)


Strict T2B/Leg Raises
Reverse Hypers
3×8-12

CanWest Games – July 28,29,30 in Coquitlam

We have started a Tribe Team for the CanWest Games! We would love for you to participate as we all know the barbell feels lighter when we have the support and motivation of our friends! It will be similar to the Opens where we throw down the WOD together each week. The Qualifier begins on May 4th and accommodates all levels of fitness, from Scaled to Elite. And the best news, if we can rally up enough people we might win over $13K in prizes for our box! If you’re looking for extra motivation to get in the best shape of your life this summer, sign up today at http://canwestgames.com

Childminding & Noon CrossFit Class

CHILDMINDING: We are happy to now offer supervised childminding for those with little ones too young to be in our kids area alone. Available on Monday, Wednesday and Friday for the 6pm class. Childminding punch passes are $25 for 10 visits. For those with children over the age of 3 who are comfortably independent our play area is always available free of charge, and boasts a large matted area with cones, hula hoops, balls, bean bags and an assortment of toys and games.
NOON CROSSFIT CLASS: As of April 3, there will only be a noon class on Monday, Wednesday and Friday. On Tuesday and Thursday there will be a 4:00pm class instead (on a trial basis, will continue based on demand).

What is CrossFit

CrossFit Journal: The Performance-Based Lifestyle Resource