WINTER 2012 JOIN US ON WEDNESDAYS from 7 to 8 PM…classes are informative, challenging and always fun
Cost: $20/one-time or buy a package: 4/$70 10/$130
Questions? Please call Giselle
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April 25th – SHOULDERS, SHOULDERS T-SPINE
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Let’s review and pack this evening with restorative mobility and stretching exercises for the shoulders and torso.
Bring along your current issues 
Review the following videos to practice in class:
Dr. Craig Liebenson’s video: corrective exercise interventions to address thoracic hypo mobility
The Cook Hip Lift: Named after Gray Cook of FMS fame, this is an essential exercise in the progression of hip dominant movement.
24 Apr 2012
First 1/3 of WoD 6
The 2012 Crossfit Regionals are right around the corner! Once again we’re lucky enough to have them in our back yard (Richmond Olympic Oval). Our Guys and Gals have a long weekend ahead of them, so stop by and support your CFV athletes.
Get your tickets here.
Today’s Warm Up:
Get hot and sweaty
Today’s Skill/Str Element:
Groove the Muscle Up
Warm Up the Deadlift
Today’s Workout:
7 Deadlifts (345/225lbs*)
7 Muscle Ups (2012 Regionals standard)
3 Rounds *Scale weight appropriately
Today’s Finisher: Total 60sec in an Lsit variation of your choice
This WoD makes up the first 1/3 of the CF Regional Individual Event 6.
Come back tomorrow for a taste of what the Teams will have to go through.
Details at GymnasticsWOD
Tune into 4:30 and onward for Carl Paoli‘s take on the muscle up. Its probably the best instructional video on the MU that I’ve seen, its well suited for beginners, as well as for those who have a muscle up but have yet to own the muscle up.
A
23 Apr 2012
23 & 1/2 Hours
23 And 1/2 Hours – Watch More Funny Videos
This video is kinda long, but its cool if you dig preventative medicine. Share it with your parents.
Today’s Skill/Strength Element:
Overhead Squat 3, 3, 3
Today’s Workout:
1 Minute On:2 Minutes Off X 6
5 Thrusters (95/65lbs)
5 Pullups
Start each new round where you left off in the previous round. Total reps.
A
For far too long the big man has been kept down, made to feel slow and akward………denied his rightful place of “supreme lord of the waves”………….NO MORE I say!!!!
It is time for the midget to be faded to the inside and relearn his diminished role in the line up and once again fear the BIG MAN!
To witness the big man’s rebirth we are having a Surf trip to Tofino on May long weekend. All of your favorite coaches and apprentices are staying at the Cox bay resort.
Come join us either at Cox bay or at anyone of the places to stay in Tofino May 18,19,20,21 (reserve a place and a ferry now). The Pink Pig will get you surf gear if you don’t have any.
and you may get to see this: 
Monday’s Skill/Strength Element:
Wall Angles (8 reps) and Split Jerks (3 Reps). 4 Sets of each.
Monday’s Workout:
2 Mile Run
Sackamoto……luves ya
