Crossfit BC

Olympic Success

Canada sets the record for a countries total Gold Medals for a Winter Olympics

CrossFit BC Workout Of The Day

50 Manmakers For Time 20/35

(DB Pushup/Row Rt/Row Lft/Jump feet up/Squat Clean Thruster)

CrossFit BC Workout Of The Day

Part 1:Bulgarian Split Squat
10 x each leg 33/45
5 x each leg 45/65
5 x 3 Reps each leg 65/95

Part 2: 21,15,9
Sumo Deadlift High-Pull 55/75
Pushups

CrossFit BC Workout Of The Day

Part 1: Hang Power Clean
10 x 33/45
5 x 50% of One Rep Max
5 x 3 @ 75% of Max Clean

Part 2: "DT"
5 Rounds For Time 95/155
12 Deadlift
9 Hang Power Clean
6 Push Jerk

CrossFit BC Workout Of The Day

10km Run

Go Canada Go !!!

Congratulations to our athletes for achieving their goals

Women's Bobsleigh champions Shelley-Ann Brown & Hellen Upperton win the Silver, while Kaillie Humphries and Heather Moyse win the Gold

Clara Hughes wins the Bronze in the Woman's 5000m Speed Skate

Team Canada celebrates after winning the silver medal in the women's 3000m final speed skating

CrossFit BC Workout Of The Day

"One-Arm Randy"

75 One-Arm Alternating DB Snatch 35/50

               Stickman takes a self portrait   Wow!!

CrossFit BC Workout Of The Day

Part 1: Zercher Squats

10 x 33/45
5 x 65/95
5 x 5 85/135

Part 2:

30/90, 20/60, 10/30

KB Swings 35/50
Situps

Salad Dressing

Herb Dressing

-------------
Chop together very fine:
2 stalks celery and leaves
2 small green onions + tops
4 sprigs parsley

Add:
1 tsp. paprika
1/4 tsp. dried basil
1/8 tsp. marjoram or rosemary

Add to above:
1 cup olive oil
2/3 cup lemon juice

Shake vigorously in tightly covered jar until well blended. Allow to stand

in refrigerator until flavors are blended.

CrossFit BC Workout Of The Day

"Angie" or "1/2 Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

CrossFit BC Workout Of The Day

30, 20, 10 For Time

Air Squats
Situps
KB Swings 35/50
Box Jumps
Burpees
Wallballs

             June Cleaver skiing at Whistler and watching the men's Super G