Front Squat 5,3,1,1,1 Repetitions

Rest as needed then,

Every Minute On The Minute For 16 Minutes (EMOM)
Even Minutes: 10 Burpees
Odd Minutes: 5 Heavy Front Squats (Use up to 70% of 1RM)

Note: On the Front Squat, use the rack and work up to a Personal Record. For the EMOM, use up to 70% of your 1RM record. All barbells start from the floor on the EMOM. Compare todays effort to September 22, 2015.


Vancouver, BC, Emergency Response Team (ERT)


Holiday Schedule Update

Please note our gym will be closed Thursday, November 26, and Friday, November 27, 2015. Regular gym schedule resumes on Saturday, November 28. Have a blessed Thanksgiving Holiday!


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Today our CAMP workout will be HQ programming.

CrossFit Light (5:00 PM – 6:00 PM at HQ)

“Got Game – Get Game”

Every Minute On The Minute For 7:00 Add 1 Repetition To The Following:
1 Kettlebell Swing
1 Burpee

Rest 5:00 then,

For Time:
15 Kettlebell Swings
12 Burpees
9 Pull-ups
100 Weighted Jumps
9 Pull-ups
12 Burpees
15 Kettlebell Swings

Krav Maga  (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel and dry sweatshirt to Krav Maga!