Wednesday – 092513

(Last year’s crew at the Taranis Winter Challenge 2012 in Victoria!)

*7 AM CLASS IS ON!

UPDATE : TARANIS QUALIFYING**A huge shout out to both of our Overdrive teams for qualifying into the Crossfit Taranis Titan Challenge 2013!! This will be our 4th consecutive year representing out on Vancouver Island! Each year, the competition gets tougher as this year there were 43 total teams that tried to qualify, with only 24 making the cut. So, proudly to say, Overdrive has elevated their overall level of fitness once again. Congrats to the following athletes : Bon-Crusher, Phantom, Insaney, Cheeky, Fabulous, Bake-Dogg, G-Unit, and Komet!! Way to go guys! (LET THE VICTORIA PARTY PLANNING BEGIN! WE WILL HAVE DETAILS AND FAN BUS SIGN-UPS BY NEXT WEEK…LAST YEAR WE HAD 25+ GO ON THE TRIP WITH US, LET’S DUPLICATE THAT AGAIN!)**

*REMINDER THAT THE BOX WILL BE CLOSED THIS SUNDAY AS ALL COACHES ARE UP AT THE SQUAMISH FALL CHALLENGE
**OCTOBER NUTRITION CHALLENGE SIGN-UP IS ON WHITEBOARD, $20 REGISTRATION, DETAILS ON THE FACEBOOK EVENT PAGE(ASK COACH VIK IF YOU HAVE ANY QUESTIONS)

BC Tech : TGU x 3/side(Heavy)
SWOD : Deadlift
3-3-3-3-3, start at 65% 3RM, then increase 10% each set.

CWOD : For time
21 BW Deadlifts
21 Bar-Hop Burpees
200 m Med Ball run(20/14)
15 BW Deadlifts
15 Bar-Hop Burpees
200 m Med Ball run
9 BW Deadlifts
9 Bar-Hop Burpees
200 m Med Ball run

BC : For time
21 KB Swings(24/16)
21 Burpees
200 m Med Ball run(20/14)
15 KB Swings
15 Burpees
200 m Med Ball run
9 KB Swings
9 Burpees