Wednesday – 052213

(CONGRATULATIONS to Rochelle as she has given birth to beautiful baby girl Sophie, weighing in at 6 lbs, 5 oz! Looking forward to meeting her!)

*Reminder that today is the deadline to register for Parm’s Olympic lifting workshop this Sunday from 1-4 pm. We need a minimum of 10 people to run this workshop! If you have already RSVP’d on Facebook, you must still officially register through the link(below) as well, otherwise you ARE NOT registered.

OLYMPIC LIFTING SEMINAR WITH TEAM CANADA’S PARM PHANGURA

*Anyone interested in obtaining their Crossfit Level 1 Certification and joining the Overdrive coaching team? There is a certification seminar coming to Vancouver June 29-30 at Studeo 55 Crossfit. Get registered ASAP as spots fill up fast! Come and see Coach M for more information and details.

Crossfit Level 1 Trainer Course

Skills Practice : Snatch Pulls + Power Snatch
With coach, practice 1st, 2nd, and 3rd pulls, then power snatch. Use minimal weight. 10 sets, 10 minutes.
WOD : “Lynne”
5 rounds for max reps of:
BW Bench Press
Strict Pull-Ups
*No time component, rest accordingly. However, treat each round as couplet.  So no rest between bench and pull-ups. Pull-Ups allow parallel or mixed grip.

Basecamp : Ladder 1-8-1 rep rounds of
Burpees
KB Swings(24/16)
Ball Slams(20/14)