Programming February 17 to 23rd

HAPPY FAMILY DAY!

10:00AM

CrossFit Class

+
Open Gym until Noon

Strength 

5 Sets: 

6 DeadLift
(Building to AHAP)

Max Strict

Ring Pull ups 

Rest 2:00
 

WOD
''Bring Sally Up''

Accessory Work  

Cardio/Interval Work

30 sec ON: 30 sec OFF

X6 rounds/station

 

1) Bike (max cals)

2) Burpees

3) Row (max cals)

4) DB Thrusters

 

Rest 1:00 btw stations

 

Finisher

Strength

(X 4 sets)

50ft 1 arm OH Lunges 

15 KB/DB Row - Right

50 ft 1 arm OH Lunges
15 KB/DB Row - Left 

Rest 90 sec 

WOD
21-15-9 

KB Swings

Ring Dips/Close grip Push ups 


* Aim for 10:00 work
/ scale accordingly

Monday

Tuesday

Wednesday

Thursday

Friday

Weightlifting

Snatch Complex

(Technique work)

 

WOD
(For Time, CAP 15:00)

20 DUs

20 Power Snatch @55/75

40 DUs

15 Power Snatch @65/95

60 DUs

10 Power Snatch @85/115
80 DUS
5 Power Snatch @95/135

 100 DUs

Core Work 

SATURDAY

WEIGHTLIFTING class (SNATCH) - 8:30AM
Conditioning Workout @ 10:00AM

Open Gym 9:30AM to 12:00PM

Contact

2-710 Stremel Road, 

Kelowna B.C. V1X 5E7

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