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A Crossfit Blog

Tuesday, May 30, 2017

I am very excited to announce that our favourite yoga teacher Stacey will be teaching a fun event of behalf of Lole Vaughan Mills and this event will take place in our very favourite gym, CrossFit Vortex! Join us Wednesday, June 14th at 10am while we unite the world through some yoga. Event details and tickets sold …
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Monday, May 29, 2017

Warm-Up 3 Rounds: 10 Squat 10 Push-up 10 Body Row 10 Kip Swing Pre-WOD Back Squat 7×5 Sets are best done in a wave format. Increase weight each set for the first 4 sets. Then decrease weight for set 5. Increase weight again for set 6 and 7. WOD 21-15-9 reps for time of: Push Press …
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Friday, May 26, 2017

Warm-Up Individual warm-up & stretch! Pre-WOD Tabata: Alternate between: Your goat Side plank WOD For time: 1 length handstand walk 10 toes-to-bars 10 deadlift (155/105) 1 length handstand walk 12 toes-to-bars 12 deadlift (155/105) 1 length handstand walk 14 toes-to-bars 14 deadlift (155/105) 1 length handstand walk 16 toes-to-bars 16 deadlift (155/105)  

Tuesday, May 23, 2017

Hope everyone enjoyed their long weekend! This week is our rest week in the lifting program. Pre-WOD’s will focus on core, gymnastics and other accessories. Also, just a reminder today we are offering a yoga class at 10am. Warm-Up 2 Rounds: 10 PVC Overhead Squat 10 Kip Swing 10 Push-up Row 250m Pre-WOD 4 Rounds: …
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Friday, May 19, 2017

ATTN: Monday, May 22nd the gym will be closed for the long weekend. Use this time to get outside and go on a hike or work on your extended cardio 😉 I know how much you love long distance runs. We will have a yoga class Tuesday (23rd) morning at 10am to replace Monday night’s …
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Thursday, May 18, 2017

ATTN: Monday, May 22nd the gym will be closed for the long weekend. Use this time to get outside and go on a hike or work on your extended cardio 😉 I know how much you love long distance runs. We will have a yoga class Tuesday (23rd) morning at 10am to replace Monday night’s …
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Wednesday, May 17, 2017

ATTN: Monday, May 22nd the gym will be closed for the long weekend. Use this time to get outside and go on a hike or work on your extended cardio 😉 I know how much you love long distance runs. We will have a yoga class Tuesday (23rd) morning at 10am to replace Monday night’s …
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Tuesday, May 16, 2017

ATTN: Monday, May 22nd the gym will be closed. Use this time to get outside and go on a hike or work on your extended cardio 😉 I know how much you love long distance runs. We will have a yoga class Tuesday 23rd morning at 10am to replace Monday night’s restorative class. Join us …
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