Mobility and Dynamic Warmup
Complete 1 round of the following:
25 Squats
25 Knees to Elbows
25 Squats
25 Sit ups
25 Squats
25 Back Extensions
WOD
Running Fran
Run 400 m
21 Pull ups
21 Thruster's
Run 400m
15 Pull ups
15 Thruster's
Run 400m
9 Pull ups
9 Thruster's
Welcome to CrossFit Vancouver Island. Utilizing the CrossFit methodology of fitness and nutrition, we strive to bring the reality of elite levels of fitness to the masses. CrossFit is for everyone; scalable and adapted to the individuals skill and ability level. Our members are our biggest asset and we strive to foster a nurturing, caring community of CrossFit enthusiasts. Please contact us or come on down for a visit, we welcome the opportunity to meet you!
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