Warmup: Burgener with mobility and split jerks today! FIRST TIME EVER doing split jerks in CrossFit Lite! Lift: EMOM:12 minutes: clean and split jerk x 2 reps Plank City! 4 rounds: 20 seconds front 20 seconds side 20 seconds side 1 minute rest
Our third annual CrossFit Vernon Christmas Throwdown is something you don’t want to miss. We take delight in hosting this event each year, as a special THANK YOU to our members for being such great community members, for supporting our business and allowing us to do what we love. The
Warmup: 3 rounds: Arm bars x 2/side 10 band pull aparts Thoracic bridges x 3/side Lift: bench press x 6 tricep extensions on a bench x 12 band pumps x 25 WOD: 8 minute AMRAP: 8 wall balls 8 burpees
Do you enjoy Olympic Weightlifting? We have great news for you! The British Columbia Weightlifting Association is hosting a NCCP Club Coach Course at CrossFit Vernon on November 7th and 8th. This course is for anyone looking to become more experienced and skillful in Snatch and Clean and Jerk, as
$20 *SERVES 4 Ground Beef, bacon, onions, celery, carrots, red kidney beans, diced tomatoes, tomato paste, garlic powder, chili powder
Warmup: EMOM x 5 minutes: 10 kb swings 10 hollow rocks Lift: 8 rounds: Sumo deadlifts from 45lb plates x 5 Alternating with: 30 second hip flexor stretch/side WOD: “Jack” 15 minute AMRAP: 10 push press 10 kb swings 10 box jumps
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