Crossfit BC

CrossFit BC Workout Of The Day

2011 CrossFit Games WOD #6

Complete as many reps as possible in 7 minutes following the rep scheme below
3 Barbell Thrusters 65/100
3 Chest-To-Bar Pullups
6 Barbell Thrusters
6 Chest-To-Bar Pullups
9 Barbell Thrusters
9 Chest-To-Bar Pullups
12 Barbell Thrusters
12 Chest-To-Bar Pullups
15 Barbell Thrusters
15 Chest-To-Bar Pullups
18 Barbell Thrusters
18 Chest-To-Bar Pullups
21 Barbell Thrusters
21 Chest-To-Bar Pullups
This is a timed workout. If you complete the round of 21, go onto 24. If you complete 24, go on to 27, etc.

CrossFit BC Athlete "Doc" Roston ROCKS!!!

Check out this video from the 2011 Reebok CrossFit Games Open that features our athlete Richard "Doc" Roston. Doc ranks 3rd in the world!!!

CrossFit BC Workout Of The Day

"Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Squat Cleans
Run 400m
50 Squat Snatch
Run 400m

Complete the exercises in order with a dowel. As we do in CrossFit, move through as fast as you can while maintaining good technique. This workout is not for time.

CrossFit BC Workout Of The Day

Hang Power Snatch
5 Sets Of 5 Reps @ 65%+ 1RM

Power Snatch
5 Sets Of 3 Reps @ 80% 1RM

CrossFit BC Welcomes World O'Lifting Champion

We are pleased to announce that Certified Olympic Weightlifting coach Mike Cartwright has joined CrossFit BC. Mike is from the UK and has won over 16 Regional titles, 17 National titles, World Master titles and set National and World Records. He will be coaching an O'lifting class in West Vancover on Saturday mornings at 9am. This class is open to all CrossFit BC athletes. Drop-ins welcome.

        Mike Cartwright coaches Mustang and Minnie the Split Jerk

CrossFit BC Workout Of The Day

2 Rounds For Time

25 Walking Lunges
20 Chest-To-Bar Pullups
50 Box Jumps 20"
20 Double Unders
25 Pushups (CF Games Rx'd)
20 Knees To Elbows
30 KB Swings 35/50
30 Situps
20 DB Hang Squat Cleans 20/35
25 Good Mornings 33/45
30 Wallball Shots 14/20

CrossFit BC Workout Of The Day

"Fight Gone Badly"

3 Rounds For Total Reps
Wall-ball, 14/20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 55/75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 55/75 pounds (Reps)
Burpees (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

CrossFit BC Easter Holiday Hours

CrossFit BC Easter Holiday Hours

April 22 - Closed for Good Friday
April 23 - Van 9:30am, West Van 10:00am CrossFit class
April 24 - Closed for Easter Sunday
April 25 - Closed for Easter Monday

For those athletes that are competing in the CF Games, we will be running the Workout #5 at the following times on Friday, April 22nd:
Yaletown - 9:30am
West Van - 11am

CrossFit BC Workout Of The Day

400m Run
30 Overhead Walking Lunges 10/25 Plate
18 Pullups
400m Run
30 Overhead Walking Lunges
15 Pullups
400m Run
30 Overhead Walking Lunges
12 Pullups
400m Run
30 Overhead Walking Lunges
9 Pullups

CrossFit BC Workout Of The Day

"Balls"
50 Each Partner Medball Situps
50 Each Partner Wallballs
50 Each Partner Medball Burpee And Toss
50 Each Partner Medball Clean And Toss