Friday, 24 January 2014

January 24th

Jason and I will be competing in the CrossFit North Vancouver challenge today. Thank you all for the good lucks and encouragement along the way! We couldn't do this without the support of our community, from taking Easton while we work out to cheering us on, you have all played a part in us being here. The main goal for the weekend is to learn so we can be better Coach's and help you all reach your goals. Of course FUN is always important as well. Enjoy this little workout tomorrow... 

Prep 
Ankle/knee mobility 
3x 
15 push ups 
5 pull ups 
3 Ring dips 

Strength 
Deadlift
5x3 @ 75% of 1rm 

Conditioning
Kar-Dee-oh 
10 min max row for meters 
10 min max Burpees 
10 min max 200m run 

Recovery
Hamstrings 
Low back twist 

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