Forging Elite Fitness in Kamloops, B.C.
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“What I must do is all that concerns me, not what the people think. This rule, equally arduous in actual and in intellectual life, may serve for the whole distinction between greatness and meanness. It is the harder, because you will always find those who think they know what is your duty better than you [...]
Workout
Buy-In: 2011 m Row
31 Front Squats
28 Push Press
31 Burpees
30 Deadlifts
31 GHD Sit-ups
30 Ground to Overhead
31 Ring Dips
31 KB Swings
30 OH Squat
31 CTB Pull-ups
30 KB Snatch
31 Thrusters
Cash-Out: 365 Double-Unders
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Complete as a TEAM WOD today!
Workout
Bench (find your 1RM)
then
“Karen”
150 Wall Balls
Post loads and time to comments
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Workout
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
5 HSPU
10 Pistol Squats
15 Pull-ups
AMRAP in 20 minutes
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BC CrossFit Weightlifting Competition – February 4th in Vancouver – Last chance to register before cost goes up
Note to those serious about competing – We will begin competition prep Jan.2
Workout
“CrossFit Total”
Squat 1 1 1
Press 1 1 1
Deadlift 1 1 1
You have 3 attempts to lift max weight. (not including warm-up sets) The combined sum of each max is your “CrossFit Total”
Post total to comments
Compare to 01/03/11 – Be sure to read those comments
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If you can make it in today, try to make it – [...]
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Birches
When I see birches bend to left and right
Across the lines of straighter darker trees,
I like to think some boy’s been swinging them.
But swinging doesn’t bend them down to stay.
Ice-storms do that. Often you must have seen them
Loaded with ice a sunny winter morning
After a rain. They click upon themselves
As the breeze rises, and turn [...]
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Merry Christmas to all of our friends!
Everyone have a great holiday with friends and family and know that your CrossFit family is thinking about you and can’t wait to see you again soon.
Workout
“12 Days of CrossFit”
1 Muscle-up
2 Turkish Get-ups
3 Handstand Push-ups
4 Power Cleans
5 Buddy Squats
6 Burpees
7 Pull-ups
8 KB Swing
9 Toes to Bar
10 Wall Ball
11 Wall Climb
12 Snatch
Just like the song, it counts down and repeats…(1, then 2+1, then 3+2+1, etc…)
This will be a Noon Team WOD – Everyone is encouraged to dress in their Christmas colors
Workout
Row 500m
immediately followed by 3 Rounds of
10 Ring Dips
10 KB Swings
10 Med Ball Throw Sit-Up
Post loads and time to comments
Compare to 01/06/11
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Workout
“T-Boss” (Tasha’s Workout)
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Push Press
Every minute on the minute for 10 minutes
Post loads and rounds completed to comments
Compare to 10/11/11
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