Town Hall Meeting TODAY 7 pm
Welcome to the new CrossFit Vancouver Madlab website!
We’ve been working hard on this for a while and it’s finally up!
Speaking of new, we have a lot of new and exciting things in the pipeline – INCLUDING THE LAUNCHING OF THE POCKET COACH – and we’ll be talking about everything that’s going on tomorrow tomorrow night at the Town Hall meeting. It starts at 7 pm. Refreshments will be served.
Friday Lesson Plan
Warm
5 minutes Elbow/Wrist Prep
2 x 8 Forearm Wall Slides
2 x 8 Burpees
2 x 8 Jumping Split Lunges
Strength
A1) Bottoms Up KB Reverse Lunge 4 x 6/6 (http://www.youtube.com/watch?v=nIG2fF7D3gQ)
A2) Push Ups 4 x 10
* Substitute KB Rack Reverse Lunges
Workout
5 Rounds of:
3 Rope Climbs
1 Minute Max Ball Slams
Rest 1 Minute
Saturday Lesson Plan
Warm
Coaches Choice
Deviled Eights
3 Rounds with a Partner:
8 minutes on. 2 Minutes off.
8 Box Jumps 24/20
8 Knees to Elbows
8 Russian Kettlebell Swings 2p/1.5p
*Trade off exercises
EVENTS AND WORKSHOPS
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Town Hall Meeting – Friday February 21st 7pm
Friday February 21st 7pm
We’ve got lots to talk about
Free beer
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3 Comments:
By Dashie 20 Feb 2014
New website! Wohoooo
By Mr.Spock 21 Feb 2014
Love the new website! Nice job Dashie!!
By Dashie 21 Feb 2014
It wasnt just me there was a lot of work put in by so many to get this going! Hope to see you all tonight!