With the conclusion of The Open we are going to start a new 9 week program that I’ve been working on over the past few weeks. I’m pretty excited about this template. The goal will be to improve strength and body awareness with less of a focus on metcons. Ideally, this will get you all ‘beach-ready’ while continuing to work the finer skills of CrossFit. The reduced volume will leave you with a little left in the tank to enjoy all the outdoor activities that living in the Okanagan has to offer!
We will be alternating strength training days with gymnastics focused metcon days. So every other week we will have either two or three metcons only. This is a bold move in programming for CrossFitters as we all love the metcons but this will be a good step back and offer a really good chance to focus heavily on proper technique. I would love continued feedback on your experiences with the training days.
500m row
Goblet squat 2×10
Wall squat 2×10
Dowel pass-through 2×10
Beat swing, 2×10
1. Dead-lift 5RM
2. Back squat 10 sets x 2 reps on 60s @50-60% of 1RM.
3. Alternating on 60s, max reps chin-ups, max reps ring push-ups x 3 each


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


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.