CrossFit 101 coming soon…

CrossFit Victoria BC - Teej in the Nancy Challenge

Sunday, January 24th — 9:00am – 12:00pm

Come learn the Elements of CrossFit!

This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.

1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift / Sumo Deadlift High Pull
8. Clean
Price: Members $FREE$ / Non Members $40

Register by emailing admin

Today’s Wokout:

Buy In – 2 block jog

WOD – Chip it!

  • 25 Box Jump Burpees (20/24 inch)
  • 30 Situps
  • 20 Push Press (45lbs/65lbs)
  • 30 Jumping Pullups
  • 25 toes to bar
  • 20 thrusters (45lbs/65lbs)
  • 30 double unders
  • 30 KB Swings (35lbs/55lbs)
  • 20  one arm snatch balance (20lbs/35lbs)
  • 30 OH Walking lunge (25lb/45lb plate)

Elite – use the weights above

Zone 2- scale weights as needed

Zone 1 – sub toes to bar for knees to elbows or double crunch

Cash Out-  follow the leader yoga! Find your favourite yoga pose and take the group through it

Running WOD

Rest or recovery run (5K to 8K)

Please post in the comments when and where you are doing your run if you would like people to join you!

_ _ _ _

100 Day Burpee Challenge:

Burpees today: 46

Buy-in: 1081


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