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.


*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
KB Swings(24/16)
Ball Slams(20/14)