CrossFit Games Regionals 2014 Weekend

Hey Gang!
It’s the week before our annual CrossFit Games Regional competition and I wanted to extend a huge thank you from Deanna and myself for all of your ongoing support through our training. It has been an incredible experience for both of us and we are happy to have such an amazing group of people to share it with.
If you are still on the fence about making the trip down to Richmond to attend and spectate at the event then we encourage you to take the leap and make it happen! It is an eye opening experience and a chance to see what the best in Western Canada are capable of.
Unfortunately due to staff restrictions we are going to have to make some changes to our weekend schedule.
There will be no CrossFit Kids on Thursday May 8th, or Tuesday May 13, nor will there be any classes Friday morning, no 5:30am, 6:30am, 7:30am, 9:00am, 10 am Cf Lite, or noon. Also, no teens classes on Friday, May 9th or Monday, May 12. I’ve told the teens they can attend CF Lite or Regular CrossFit instead. Saturday morning Oly and Open Gym is also off the schedule.
I have made the appropriate changes to the online calendar so that you guys aren’t signing up for unscheduled classes.


CrossFit Lite – June 7, 2023

20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad

June 7, 2023

Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on

CrossFit Lite – June 6, 2023

Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips  12 min ascending3 front squats3 jumping pull ups6/69/912/12


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