Interval “Helen”

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Speed, agility, and peak power are all important attributes to develop if we are chasing well rounded athletic development. How can we plug a bit more of this type of work into our WODs? There are many different possibilities, but one is to break a workout such as the classic “Helen” into mini rounds done in interval fashion. “Helen”, as … Read More

Closed July 4th

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The gym will be closed on Wednesday, July 4th.  Find any physical activity that you enjoy, and just play and have fun.   See everyone on Friday.  Have a great holiday!

Saturday, June 30th Park Workout

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We will be having a free, fun workout at Col. Summers park, Saturday, June 30th at 10am. The park is near the gym, at SE 17th and Taylor St. Come out, and bring a friend! Kelley gets a PR in the push press. The aftermath of the recent WOD: How many rounds in 20′? 15 Double Unders 15 Box Jumps … Read More

Vancouver, BC Seminar

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We awakened to a gray, rainy day. The steady downpour lasted all day, and I found myself getting drenched several times. A team workout featuring burpees, SDHP, and thrusters wrapped up day one. It was a great learning experience as always, and great to visit with the CrossFit community.

Up the Ladder

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Bill negotiates the Bachar Ladder in the skill practice session on Friday morning. We also worked on handstands, and introduced handstands on the low rings.