Announcements
Happy New Year!
– Plenty to look forward to for 2025 for you all! First up
Stu [@workmoveplay] is hosting a Squat Clinic – Sunday 26th Jan from 2:00-4:30pm [$65]
Highly encouraged to Sign up and work on that perfect Squat position to take into the training year, whether you struggle with Depth, Stability, Strength, all will be covered and improved 🙂
– Programming this week is a mixed bag before next week we start our new Cycle leading upto the CrossFit Open and Competitive Season.
– As always, don’t forget to refer friends to us who are looking for a new start in Fitness or a change. Adding new classes last year, We now have class times to suit anyone. Upon sign up for a membership, you will recieve a month for free from the referral 🙂
Train West Van – CrossFit
Warm Up (No Measure)
Squat Mobility w/Coach +
10 Air Squats
10 Narrow Stance Squats
10/10 Cossack Squat [Controlled]
Front Squat (Weight)
4 Sets
Jumping Back Squat [35/45lbs]
1.1.1 [Reset between each rep]
– Jump as high as you can, land soft
[Rest as needed]
Pause Front Squat
4 Sets of 3 [65-75%]
[Rest as needed – No Bounce out of hole]
WOD (Time)
‘Diane But Deeper’
For Time
21-15-9
Deadlift
DB Strict Press
DB Push Press
RX+
Deadlift [155/225]
Deficit HSPU [2″]
– In order to challenge ourselves overhead, choose moderate weight for the Strict Press if unable to do HSPU. Use DB’s today over Gymnastics Progression as we
did Push Ups Wednesday and should be challenging our overhead position and strength today