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A Crossfit Blog

Monday, April 24, 2017

Mobility Group Warm-Up Pre-WOD 20min to find a 1RM Snatch * Hip must pass below parallel to count as a rep and movement must be done in one motion. WOD AMRAP 18 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans **Work on touch and go reps in this workout. Choose a weight that you …
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Friday, April 21, 2017

Just a reminder, this Sunday the Vortex team is hosting a WOD at Lole Vaughan Mills at 9:30am. Join us for a sweat and a stretch! Mobility Get Warm, Stretch and Roll! Pre-WOD 20min to find a 1RM Front Squat WOD For time: 3k Row or Run

Wednesday, April 19, 2017

Just a reminder this Sunday the Vortex team will be hosting a WOD and stretch at Lole at 930am. Come and get WOD stretch and shop on! Mobility Group Warm-Up Pre-WOD 2 Rounds: 500m Row for time **First round is warm-up. Get your technique set and body moving. Second round is for the record board! WOD …
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Tuesday, April 18, 2017

Looking for a sweat this Sunday? The Vortex team will be hosting a WOD and stretch at Lole Vaughan Mills. Drop in at 9:30am for some high intensity and maybe some shopping! Discounts available. Mobility Group Warm-Up Pre-WOD 4 Rounds: 20 V-Up 1min Handstand Hold (accumulate) WOD 50-40-30-20-10 Walking Lunge (Overhead if you’re crazy like that …
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Monday, April 17, 2017

Just a reminder tonight we are hoisting another Candlelit Restorative Yoga class at 830pm. Join us for a relaxing stretch. Mobility Group Warm-Up Pre-WOD 20min to find a 1RM Clean and Jerk WOD 7 Rounds: 30 seconds Wall Ball (20/14) 30 seconds Rest 30 seconds Pull-Up 30 seconds Rest

Thursday, April 13, 2017

Just a reminder, tomorrow (Good Friday) we will be hosting a Holiday WOD at 10am. All other classes cancelled. Mobility Group Warm-Up Pre-WOD Turkish Get-up 1 per arm per minute for 8min WOD 10-1 Deadlift (225/155) 7 Hand Release Push-up 20 Double Under 20min CAP. **This workout is 10 rounds. Each round the deadlift decreases …
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Wednesday, April 12, 2017

Just a reminder Friday we will be running one holiday class at 10am. All other classes cancelled. Mobility Group Warm-Up Pre-WOD 20min to find a 1RM Overhead Squat WOD 4 rounds for time of: 4 Clean and Jerk (185/125) 6 bar muscle-ups 40-ft. handstand walk (or 2 lengths bear crawl)

Tuesday, April 11, 2017

Mobility Group Warm-Up Pre-WOD 4 Rounds: 1min Tabletop – opposite arm and leg outstretched, 30sec each 1min Bridge 1min V-Up No Rest! WOD With a running 9-minute clock Burpees Goblet Squats (55/35) Kettlebell (KB) Swings (American) (55/35) Box Overs (24/20) 2 rounds – 1 minute rest between rounds, score is total number of reps  

Monday, April 10, 2017

Just a reminder tonight Stacey will be teaching a Candlelit Restorative Yoga class at 8:30pm. This Friday there will be one holiday class at 10:00am. All other classes cancelled Friday. Regular hours resume Saturday. Mobility Group Warm-Up Pre-WOD 20min to find a 1RM Push Press WOD 30-20-10 reps for time of: Thruster (95/65) Toes-to-bars