your results...

Warmup: 400 m run Mobility: Glute stretches against the wall targeting the gluteus maximus Sitting glute stretch with active resistance Bretzel stretch Quad stretch against rack Lift: back squat 3 x 12 same weight WOD: Three rounds for time of: Run 200 meters 100 meter Walking lunge 50 Squats (to

A1. Back squat 3×5 +5-10lbs from last time A2. Anti-extension overhead lift with band 30s on 30s off: 1 arm KB Front squat R. side, 1 arm KB Push press R. side, 1 arm KB Snatch R. side, 1 arm KB Front squat L. side, 1 arm KB Push press

A1. Bench press 3×5 across, +5lbs from June 23 A2. Overhead, hollow body press with plate x10 AMRAP in 6 minutes: 9 Dead-lifts, 6 Heang power cleans, 3 Shoulder to overhead

CrossFit Vernon When I started at CrossFit Vernon, I was two weeks shy of my 38th birthday and incredibly out of shape after having two kids. I remember not being able to do a single ‘ladies’ pushup and wanted to up my body before it was too late. It has

CrossFit Vernon A very active lifestyle is a goal our family aspires to. Living in the Okanagan with its four moderate seasons our family enjoys as many activities as possible. Physical fitness and athletic ability play a major role in how intense we can participate in these activities and since

CrossFit Vernon The main man Jeremy Meredith, this guy knows whats up, From his knowledge of the whole concept of the game, to his drive to learn and make his coaches, athletes, and everyone around him better. He has the ability to represent something he truly believes in while making

A1. Dead-lift 3×5 across, +5-10lbs from June 22 A2. Cossack squat x6/side ‘Fran’ 21-15-9 reps for time: Thrusters 95/65 Pull-ups