Natural Strength CrossFit

Natural Strength CrossFit

Forging Elite Fitness in Kamloops, B.C. Since 2008

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Announcements

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Registration has begun for the 2015 CrossFit OPEN
If you plan to participate CLICK HERE to register

More INFO on how the OPEN will run at Natural Strength

Thursday Night
WOD is announced at 5pm. We will watch the announcement and movement standards video at 6:30pm. I will go over any strategy points I suggest for best performance then we’ll do a warm-up/run through and then we will hit the WOD. I will be having my Performance group do the WOD at this time and I hope as many people as possible come and join us. Anyone and everyone helping out with judging, please join us Thursday nights. Anyone else interested in just watching, cheering, etc… Please join in and help us enjoy the spectacle and energy of the OPEN each week.

Friday
OPEN WOD will be the Workout of the Day. Please REGISTER in ADVANCE (not 10 minutes in advance but 24hrs or more would be nice) so we can be sure to get as many judges as possible to busy time-slots. Judges please give me an estimate of your availability during the day.

Saturday Morning
No Team WODs for 5 weeks as we need the extra time-slot for OPEN competitors. Again please REGISTER in ADVANCE so we can have judges available.

If for some reason none of those days works for your schedule, you can still get it done on Monday as long as you submit your score before 5pm. However, you will be responsible for contacting (and bribing) your own judge to meet you during one of the open gym times.

Please respect the fact that all of our judges are generously volunteering their time to judge your WOD. We have many more competitors than volunteer judges so please show your appreciation. I will be around most of the time during the OPEN but whoever needs it can please feel free to contact me with any questions or clarifications.

Friday 03/27/15

Happy Birthday Coach Mira!

Happy Birthday Coach Mira!

Workout

OPEN WOD 15.5

27 Calorie Row
27 Thrusters
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

Since we have only 4 rowers and this WOD will be a bit of a grinder for some of us – If you are not registered in this year’s OPEN you will do OPEN WOD 14.5 instead :)

21   18   15   12   6   3

Thrusters
Bar Facing Burpees

Thursday 03/26/15

IMG_8782

Workout

Gymnastics Skill Session :)

Forward Rolls
Box Jump
Backward Rolls
Rope Climb
Double-Unders
Plank/Support Hold

03/27/14

Wednesday 03/25/15

 IMG_8781

Workout

“Ginja Ninja”

3 Squat Cleans
6 CTB Pull-ups
9 Burpees

6 Rounds

025

Whiteboard

Tuesday 03/24/15

004

Workout

20 Double-Unders
20 KB Swings
20 Backward Skips
Run 200m

AMRAP in 20 Minutes

016 (2)

Whiteboard

Monday 03/23/15

IMG_8789

Workout

“Fight Gone Bad”

Wall Ball
Sumo Deadlift Hi-Pull
Box Jump
Push Press
Row
Rest

1 minute each for reps with a continuously running clock, rower is scored by calories.

3 Rounds

Compare to 12/19/14

038

Whiteboard

Sunday 03/22/15

Mobility

133

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”

   –   Vince Lombardi

Join us for a casual trail run/hike at 11:30am. Everyone is welcome!
Park at the prison entrance and we’ll head into Kenna.
Followed by Mobility at 1:00 at NSCF

Saturday 03/21/15

IMG_8792

Workout

OPEN WOD 15.4

3   6   9   HSPU
3   3   3   Cleans     185/125

12   15   18   HSPU
6   6   6   Cleans

21   24   27 HSPU
9   9   9   Cleans

etc….

AMRAP in 8 Minutes

Friday 03/20/15

IMG_8793

Workout

OPEN WOD 15.4

3   6   9   HSPU
3   3   3   Cleans     185/125

12   15   18   HSPU
6   6   6   Cleans

21   24   27 HSPU
9   9   9   Cleans

etc….

AMRAP in 8 Minutes

009

Whiteboard

Thursday 03/19/15

IMG_8707

Workout

Row 21 Calories
15 Thrusters
9 Burpees Over the Bar

5 Rounds Alternating with a Partner

IMG_8787

Whiteboard

OPEN WOD 15.4 Announcement and First Heats Tonight!   Please join us at 6:30PM
Athletes and judges in action tonight – Please check in with Mira when you arrive
Everyone is Welcome! 

Wednesday 03/18/15

025

Workout

6 Deadlifts
9 Ring Dips
12 Pistol Squats

AMRAP in 15 Minutes

IMG_8771

Whiteboard

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Masters Qualifier - April 23-27

North West/Canada West Regionals - May 29-31

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