Good Morning! To those that we haven’t seen in the gym yet this year, welcome back. You will notice a few changes as you come into classes now. The first thing you will notice is that we are going to be offering a Competitors programme for those with aspirations of competing at the Reebok CrossFit Games. This is for teams and individuals. There will still be work-outs for the weekend warriors that are here just to improve their fitness and longevity but in addition we will have competitive CrossFitters working along side you. These firebreathers will not be out on their own, snobbing it up, too good for the rest of your work-outs 😉 they will still be completing most of the same WODs as you but with a little extra stuff to up their game. This means you can still check the whiteboard and compare times with your friends. The Competitors Programme is open to ANYONE that wants to do it, whether they plan to compete or not but PLEASE be honest with yourself. I don’t want to see any flip-flopping or skipping work-outs in favor of something else you would rather do. You will be better off in the end, doing the general workouts 100% than the Competitors workouts 75%.
The next thing you’ll notice is that our world famous CrossFit Vernon Dynamic Warm-up is a thing of the past. With the increase in coaching time and exercising time, I’ll be drawing up a shorter more specific warm-up that will change day-to-day with the WOD. We will be doing this warm-up as a group, run by the coach. So PLEASE, no sneaking in late and trying to catch up on what we are covering that day. Everybody’s time is valuable and we ask that you respect that by showing up early for your class.
The Reebok CrossFit Open begins on March 6th and is right around the corner! I would love to see every one of our members signed up this year. Just like last year, we’ll be doing the workouts on Saturdays, bright and early at 9AM. Unfortunately this means that for the five weeks of The Open we will not be offering Olympic Weightlifting.
Beyond that, I am happy to be beginning a new year with the best group of people a gym owner could ask for. Our community has grown leaps and bounds this past year and I hope it does the same in 2013. Wishing you all the best in your fitness endeavors this year!

3 rds: 10 pass-through with dowel,
5 toes to bar,
5 back extensions,
6 bounding jumps @ 50%/75%/90%
2 rds:
10 goblet squat,
5 clean and press /arm
Back Squat 5×3
3 sets of AMRAP Toes 2 Bar, 90s rest between


CrossFit Lite – September 25, 2023

Skill: Kipping Pullups  Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression  21-15-9 Wall balls Calories  *Finisher:50 jump lunges

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of


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