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Tony and Robyn are both in Buffalo, NY to lift at the 2018 Masters Nationals Weightlifting Championships!

LIVE YOUTUBE LINK! LIVE YOUTUBE LINK! LIVE YOUTUBE LINK!

* Robyn lifts Friday 4/6 at 7am Pacific/10am Eastern
* Tony lifts Saturday 4/7 at 8am Pacific/11am Eastern

Support and watch online!

Today is also a special Champagne Friday. We’ll be celebrating the hard work and efforts of those that participated in the Nutrition Challenge! Everyone is welcome. Come workout at 6:30pm and hangout afterward as we’ll be providing food and kudos!

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+ Live From New York, It’s the Stream of the 2018 Masters Nationals Weightlifting Championships! – Masters Weightlifting

CrossFit WOD for Friday 4/6

Rx
10 rounds for time:
9 thrusters, 52/38kg
35 double unders

Scaled
10 rounds for time:
9 thrusters, 35/25kg
35 single unders

25 min cap. Compare/contrast to 24MAR2017. This is heavier than 17.5 so it is not CGO 17.5.

Post times to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 3/3

clean & jerk
front squat

Powerlifting WOD – Week 5/7, Day 3/3

back squat
press
power clean

Kettlebell WOD

Banded Deadlift 10×2@ 50-55% of 1RM

then

From CF Kettlebell:
Perform the following complex every 90 seconds for 21 minutes:
3 double kettlebell snatches
7 double kettlebell front squats
100 ft farmer’s walk

Finis working some SDHP with a bumper

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+ Dave Spitz: California Strength’s Backbone For a Decade and Counting – BarBend

CrossFit WOD for Thursday 4/5

AMRAP in 20 minutes:
5 strict pullups
10 wall ball, 20/14# to 11/10′ or 30/20# to 10/9′
15 calorie row

Post score to whiteboard!

Sheena loves cleans

Today is the day: BODY FAT RETESTS!

Remember to bring a towel! Because of the new construction happening along 12th ave (M-F 9am-3pm) the truck is parked across the street (on the east side of 12th ave), directly in front of Katsu Burger.  More details about the body fat appointments here.

Thanks in advance for your patience!

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+ The Open is Over, Now What? – CrossFit Fort Vancouver

With all the hoopla of the CrossFit Open many athletes may find the need to take a break from their traditional way of training to refresh themselves and take a look at what they need to improve upon for the next year. Let’s not forget that Coach Glassman’s “World Class Fitness in 100 Words” ends with ‘Regularly learn and play new sports”. If you’re not into learning something too new, at least you can try another variation of the different modes of fitness we offer: Mobility classes, Gymnastics Strength, Kettlebell, High Intensity Interval Training (HIIT), the seasonal Endurance club, etc. If you are ready to dive head-in (or have an upcoming competition) then try out our CompEx classes.

Finally, those who ask shall receive! A number of our athletes travel often and want to keep the ball rolling, but don’t know what to do. We unearthed some old videos we recorded. Try these out if you ever want to do something at home!

CrossFit WOD for Monday 4/2

7 sets: 2 cleans + max front squats

Post heaviest load and the weights you completed with it to whiteboard.

Olympic Weightlifting WOD – Week 5/7, Day 1/3

power snatch + OHS
power clean + FS + split jerk
snatch push press

Powerlifting WOD – Week 5/7, Day 1/3

back squat
bench
weighted pullups
single leg hip extensions

Kettlebell WOD – Brian D.’s last day! 🙁

Simple & Sinister then

EMOM snatches for 12 minutes:
6 left + 6 right