Crossfit BC

CrossFit BC Workout Of The Day

"Symmetry"
3 Rounds For Time
20 One-Arm KB Swings (10 Rt/10 Lft) 20/35
200m Run
20 One-Arm DB Sumo Deadlift High-Pulls (10 Rt/10 Lft) 20/35
200m Run
20 One-Arm DB Snatch (10 Rt/10 Lft) 20/35
200m Run

Canada Day Long Weekend Hours

All locations will be closed on Friday, July 1st and open Saturday & Sunday as usual. Have a great weekend

CrossFit BC Workout Of The Day

Deadlift 10,5,3,2,1,1...To Max

CrossFit BC Workout Of The Day

"Nasty Ninja"
6 Rounds For Total Reps
30 Seconds Pushups
30 Seconds Situps
Rest 30 Seconds
30 Seconds Squats
30 Seconds Burpees
Rest 90 Seconds

CrossFit BC Workout Of The Day

Par 1: Max # Double Under in 10 minutes

Part 2: Hang Power Clean & Press/Jerk
3 Sets of 5 Reps - Build to workout weight

Part 3:  # Rounds in 15 Minutes
3 Deadlift (105/155)
3 Hang Power Clean
3 Push Press or Push Jerk
200m Run

CrossFit BC Represented At The Seafest Weightlifting Competition

Congratulations to our athletes that competed at the 39th Annual Sea Festival Weightlifting Competition in Surrey this last weekend.

Sally (Mustang) Hickin earned the Bronze Medal
Tim (TKD) Frazer got himself a 4th place
Martha (d'Terminator) Woodruff also got the Bronze Medal

A fantastic effort from all of you!!!!

CrossFit BC Workout Of The Day

Teams of 2 complete 3 rounds of the following for time. Partners run together then divide the reps evenly with only one person working at a time. Each exercise must be completed before moving to the next in order.
400m Run
50 Box Jumps
50 Deadlifts 95/135

CrossFit BC Workout Of The Day

50 KB Swings 35/50
10 Double Unders
40 KB Swings
20 Double Unders
30 KB Swings
30 Double Unders
20 KB Swings
40 Double Unders
10 KB Swings
50 Double Unders

CrossFit BC Workout Of The Day

As Many Rounds As Possible In 15 Minutes
9 Hang Power Snatch 65/95
15 Burpees

Cheers to CrossFit X-Factor

Thanks to Chris and James at CrossFit X-Factor in Portland, Oregon for coaching KT, Ward & RIder through a grueling workout this morning. It was fun boys.

21,15,9
Deadlift (225)
Handstand Pushups