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A1. Strict press 3×5 A2. Deadbug 8/side ‘Litvinovs’ 3 Rounds: 30 Russian KBS 32/24, 400m SPRINT, Rest 4 min between

Beach Workout! Meet at Kal Dock at 6:30 pm. Wear something comfortable, swimming is optional so you can wear a bathing suit if you would like. Any CrossFit Vernon member’s are welcome! Mobility Session: squat mobility calves stretches with kettlebells front rack stretches with bands Lift: Burgener Warmup for Snatch

A1. Power snatch 3×3 A2. Sotts press 3×8 @0:00: 15-12-9: Power cleans, Burpees over the bar @10:00 15-12-9: Power cleans, Burpees over the bar Perform each set of 15-12-9 at 100% effort and compare times between each

A1. Bent over row 3×5 A2. Deep lunge rocking 6/side For time: 100 Air squats, 75 Push-ups, 50 Sit-ups, 50 Pull-ups, 50 Sit-ups, 75 Push-ups, 100 Air squats

Warmup: Dodgeball! When you get hit: forearm wall slides pushup position, scap retracts and protracts hanging active shoulders Lift: 4 rounds: 6 strict press 12 shoulder taps 25 chest pass med ball throws Partner WOD: 15 minute AMRAP: 25 alternating medicine ball sit-ups 25 alternating wall-balls 25 alternating burpee-box jumps

Vernon CrossFit- Not sure if it’s a sad thing to admit or good, I think Vernon CrossFit has taken over my life. There was a time when there was a beer everyday without exception, not any more. All and any food was consumed without a thought, no longer the case.

A1. Back squat 3×5 A2. Reverse lunge with posterolateral reach ‘Heavy Fran’ 15-12-9 reps of Thrusters 135/95, Weighted pull-ups 45/25

Warmup: GIANT mobility session: Upper body foam roll 7 way shoulder stretch 8 minute warmup: (start with an easy pace and build intensity over the 8 minutes) 5 shuttle runs 5 beat swings 5 bounding jumps 5 inchworms with a pushup WOD: 30 second on, 30 second off: 4 rounds:

A1. Bench press 3×5 A2. Prone 1-arm trap raise EMOM x15 0-4: 3 Touch and go power cleans 5-9: 2 Touch and go power cleans, 10-14: 1 Power clean

Warmup: Core brace x 5 rounds of 5/5 10 minute warmup: 5 shuttle runs 5 relax to hollows 5 kettlebell swing with a squat (swing then squat =1) 5 beat swings Lift: 4 rounds: 6 assisted lat pull-ups 12 ring rows 25 sled pulls with upper body only WOD: Tabatta: