Executive Diploma Course This Weekend - Weekend Double Post | CrossFit VancouverCrossFit Vancouver
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Executive Diploma Course This Weekend – Weekend Double Post

Executive Diploma Course This Weekend – Weekend Double Post

WEEKEND SCHEDULE UPDATE: THERE IS AN EXECUTIVE TRAINING COURSE THIS WEEKEND – THE ONLY CLASSES WILL BE SATURDAY AT 9AM AND SUNDAY AT 1PM. IF YOU WOULD LIKE TO VOLUNTEER YOUR TIME AND RECEIVE SOME FREE COACHING, THERE WILL BE TECHNIQUE SESSIONS AS PART OF THE SEMINAR ON SATURDAY FROM 2PM-3:45PM AND SUNDAY FROM 11AM-1PM. STUDENTS ARE WELCOME TO DROP IN AND GET SOME INSTRUCTION FROM OUR COACHES DURING THESE TIMES. EMAIL [email protected] FOR MORE DETAILS. THE GYM IS CLOSED OTHER THAN THESE TIMES.

Coming up next weekend, the Crossfit Endurance team is coming to town to offer their Endurance Certification course. It’s great, check it out!

Click here to register for this amazing weekend.

If you have any questions about the above seminar feel free to contact Dan: [email protected]

This legendary track coach (Jack Daniels!) seems to get it. I like to hear him say that we now understand that children can and perhaps should do resistance training.

Watch more video of Saucony Thirsty Thursdays with Jack Daniels on flotrack.org

And finally, without further adieu, the plan for classes this weekend!

    Saturday

“Team Badger”
5 Rounds for time of:
30 Squat Cleans (95/65 lbs.)
30 Pullups
800 m run

Split it up however you want, only one person works at a time. No leaderboard today.

    Sunday

“Crossfit Football Total”
3 tries of each to establish:
1RM Power Clean
1RM Backsquat
1RM Bench Press
1RM Deadlift

You must finish this all in one hour. Show up and warmup outside the gym and get ready to go. Warmup movements as necessary, but you only get 3 attempts at maximal lifts. Leaderboard is the sum of your 1RM for all 4 movements.

Hope you all enjoyed the week! No one but Bus has cursed me out to my knowledge yet, so I’m hoping that’s a good thing. Enjoy the weekend!

Dan / Afghan / Tiny Dancer / occasionally Private Dancer =)

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  • By Eunice 23 Sep 2011

    Nice work on your first programming week, Dan! Really great week.

  • By Lars 23 Sep 2011

    The Afghan deserves props for a great week. I wish I coulda hit more WODs.

    Hi lite of week – those gruesome 2 rounds of FGB.

    Lo lite of week – Afghans new cul de sac development.

  • By Pup 24 Sep 2011

    Anybody seen Snowball around?

  • By Pinky 24 Sep 2011

    I have Tina turner in my mind now-damnit!!;)
    Great week dan-eroo!

  • By mamacita 24 Sep 2011

    I’ve had the ra ra rasputin song stuck in my head for days now – lol

  • By Dan 24 Sep 2011

    @Emily & B Thanks!
    @Lars Agreed on the hi/lo-lites
    @Rosita Awesome!

  • By patty 25 Sep 2011

    been looking for the smartest gorilla in the jungle??

    Snowball???

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