CrossFit Games Canada West Regional June 7, 8, 9 – Richmond Oval
The CrossFit Games Canada West Regional is upon us. Its being held at the Richmond Oval on June 7, 8, 9.
Our team and individuals have been working very hard to prepare for this event. Its a lot of fun to come out and cheer for the weekend. I know our peeps will appreciate you being there.
Buy your tickets here!
Wednesday’s Workout: The final triple test day of May. 
Workout #1) Tabata Row
Workout #2) 100 D Ball slams for time (20/12 lbs)
Check out this .com original video on good DBall slam form. This will be the Leaderboard.
Workout #3) 6 x 200 m run. Start each one every 2 minutes.
Coaches you may have to flip flop the first 2 but everyone should run together. Because running is FUN!!!
Mucho Amore,
The Shepherd
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By wendy 29 May 2013
Loved the triple tests (and high intensity / volume) this month, Sheppy!
By bus 29 May 2013
Awesome month Sheppy! It has been great to test out some of the traditional CrossFit WODs…plus even though I curse you during, the volume/intensity has been great!
By Kermit 29 May 2013
I agree. This month has beeng great. I am disappointed that I had to miss some of the workouts for regionals training! Especially the 12 days!
By patty 29 May 2013
Thanks Ladies!
Patty always told me a good coach should be hated just a bit,
By Sheppy 29 May 2013
Oops!
That was me. Sheppy.
By Jildo 29 May 2013
I fourth that… Killer month Sheppy!!
By Pinky 29 May 2013
Nice work coach!!;)