As you all have heard, we are taking over the operations of CrossFit Vancouver Island (DPL CrossFit) starting January 1st, 2013. What does this mean for you?
- A new facility to train at
- Bigger family!
- More CrossFitters to compete against in the WODs
- A variety of Coaches to help you
We are hosting an Open House at the Langford location (135-1057 Langford Parkway) on Thursday, December 6th 5 – 7 pm to meet the Coaches and members. Come down and check out the facility and meet some of the member and team with us.
There will be refreshments and appetizers for everyone!
Today’s Workout:
Buy In – 3 rounds of: 10 false grip ring rows, 10 jumping ring dips, 10 goblet squats and 10 hollow rocks. Then warmup to workout weight.
WOD – “Totem”
12-9-6 reps for time:
Muscle ups
Front Squats (135/175)
* No racks for this workout. You must clean the weight up
Zone 5 – scale to assisted muscle up
Zone 4 – scale to chest to bar chinups and ring dips, scale FS to 115/155
Zone 3 – scale to chinups and assisted ring dips, scale FS to 95/135
Zone 2 – scale to assisted chinups, scale FS to 75/115
Zone 1 – scale to pushups, scale FS as needed
Cash Out – Death by Metres: E30 seconds sprint 1 length of the gym. Every 30 seconds, add another length. For example: 0:00 = 1 length, 0:30 = 2 lengths, 1:00 = 3 lengths etc.
Any carpools to CFVI?
I can drive people out there after I run the 4:30 class, but I will not be heading back into town though.
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