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Sore Shoulders?

09 Oct Posted by in Seminars | 1 comment

Do you have sore Shoulders?

Join us on Tuesday October 22nd 7:45 -8:45 pm at the Pembroke location.  Dr. Deane Studer DC, Chiroprator, (and CrossFit member) will be sharing his knowledge about your shoulders and how to look after them. A little bit of Anatomy, stretching and  preventative care.

 Admission will be by donation with proceeds going to BC Cancer Foundationbreast_cancer_ribbon





Workout of the Day


10 PVC dislocates
10 KB swings
10 shoulder press or sotts press
10 box jumps
10 hollow rocks



It is your choice today to do Isabel or Grace.  Both will be done with a power snatch or clean, unless the last time you did it was with a power, then I would like you to test it with a squat! The leaderboard downtown is becoming very competitive, so remember that every second counts!  Let’s see some awesome RX scores up on the Westshore leaderboard!

“Isabel”  (10 Minutes Cap)

30 Snatches for time


“Grace”  (10 Minutes Cap)

30 Clean and Jerk for time


RX – 95/135lbs
Zone 4 – 85/125lbs
Zone 3 – 75/115lbs
Zone 2 – 65/95lbs
Zone 1 – scale as needed


Sprint: 100M EMOTM for 10 minutes

  1. Deanna10-09-13

    Here is a link to the Facebook event:

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