CrossFit Chilliwack
#103-45778 Gaetz St V2R 4E5 Chilliwack, BC, Canada

Looking to get out of your house and throw down some weights on a Sunday morning? Maybe you want to practice those kip swings or muscle ups? We are happy to offer two new open gym options on Sunday mornings. Make sure to reserve a spot in Wodify as space is limited.

Who else is looking forward to warmer days and more workouts outside? Spring is just around the corner! Let’s keep getting after it. - #crossfitcanada #strongertogether #aroundchilliwack #embracethesuck #chilliwack

It might have only been 4 degrees this morning but that didn’t stop the 8:30 class from taking the rowers outside. Way to get after it! - #crossfitcanada #strongertogether #aroundchilliwack #crossfit #embracethesuck #fitnessoutdoors

Moved shelving and equipment back in ancipation of starting back to low intensity group classes!

Gyms Are Open & Gyms Are Safe! The Fitness Industry Council has been working to support gyms in Canada as we navigate through the pandemic. We believe fitness is proactive and preventative health care. Check out this short video they put together to spread the message that gyms are safe and open in BC.

Good Evening Everyone, We have to keep our intensity low until January 8 as per our Provincial Health Officer guidelines but we CAN do low intensity group classes. So...for the next couple of weeks we’re going to work on form and mechanics, fundamentals such as the 9 foundational movements of CrossFit, Olympic lifting drills and skills, mobility and progressions. Slow and perfect.... Perfect practice makes perfect. To help us with some physical distancing and for mobility work I’ve laid out some mats. Check out the photos!

Did you know we have a weekly olympic lifting skills class? Now you do! We are moving this class from Wednesdays to Thursdays at 7:45pm and would love to see you there. It’s a great opportunity to practice those oly lifts! #crossfitcanada #crossfit #olympicweightlifting #hwpo

We hope everyone had a great Christmas! This week we will have a limited schedule as we wrap up 2020. Make sure to reserve your spot. We wish you a happy New Year and can’t wait to get back to working out together!

Merry Christmas Everyone and All the Best in the New Year!Merry Christmas Everyone and All the Best in the New Year!

Exercise helps you exercise! Get to it!

We are wrapping up our deload week and getting some rest before next weeks re-test. Who is excited to record some new PRs?

We are excited to be offering a new remote membership option! This is a great opportunity to workout from the safety of your own home while still connecting with a coach and fellow athletes. Let us know if you have questions or are interested in signing up. We would love to have you join us. #crossfit #crossfitremote #zoom #cfcremote #chilliwackbc

Keep Moving TUESDAY You’re welcome to take the boxes outside if it’s not raining and also do the run AND recover your breath before you come back into the gym.... Dress warm. The coach will likely open the doors for this one. Warm-up 100m Run Into... 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into 100m Plate Run *Use a 15/10 LB plate **Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge. Strength Shoulder Press (1x4 / 1x4 / 1x4+) STRICT PRESS 1x4 @ 70-75% (Moderate) of 2RM 1x4 @ 75-80% (Mod) 1x4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure...no more than 6-8. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 10 Push Press (135/95)|(95/65) 20 Box Jumps (24/20) 200m Plate Run (45/25)|(25/15)* *Hold the plate any way during the run. (Score is Time) Cool Down FOR RECOVERY 1:00 Calf Stretch (R) 1:00 Calf Stretch (L) 2:00 Seated Forward Fold 2:00 Saddle (No Measure) Make sure you hit the hills this winter.

Wednesday is a good day to pick up heavy things off the floor. After a good warm up of course. Just get moving...

Good Evening Everyone, Here we go on another week of mitigation protocols for MONDAY Thank you for your patience.... This strength regimen does serve perfectly though as we can only provide the place and the equipment for you to do your individual workout for the time being. Remember to keep yourself out of the high intensity zone and bring and wear your mask. Now is the time to work on perfecting your form and mechanics. Thank you for you support. Warm-up 2 ROUNDS 10 Up-Downs 10 Groiners 10 BW Squats 5 Push-Ups Into... 1 ROUND 5 Good Mornings + 5 Kang Squats 10 Elbow Punches + 5 Front Squats 5 Burpees 5 Kip Swings Strength Back Squat (1x4 / 1x4 / 1x4+) BACK SQUAT 1x4 @ 70-75% (Moderate) of 2RM 1x4 @ 75-80% (Mod) 1x4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure...no more than 8-10. (Score is Weight) Workout Metcon (Time) 2 SETS 15-12-9 Front Squat (115/75)|(75/55) Burpee Pull-Up -Rest 1:00 b/t Sets- (Score is Time)

MONDAY Try this metcon outside but with a slam ball (use it like a wallball but use the slam all so you can clean it easier - it’s it’s more durable too). And in the meantime that you’re outside you can dial it up a notch.... Warm-up 200m Run Into... 3 ROUNDS 10 Groiner + Twist 8 Med Ball G2OH 6 Med Ball Jumping Squats Into... 200m Run Strength Back Squat (1x6 / 1x4 / 1x2 ) BACK SQUAT 1x6 @ 70% of 2RM (Light-Moderate) 1x4 @ 75% 1x2 @ 80% *Deload Week Prior to Retest of 2RM Next Week -- Move Well! (Score is Weight) Workout Metcon (AMRAP - Reps) ON A 2:00 RUNNING CLOCK Max Wall Balls -Rest :30- ON A 2:00 RUNNING CLOCK 400m Run -Rest :30- ON A 2:00 RUNNING CLOCK 200m Run Max Wall Balls -Rest :30- ON A 2:00 RUNNING CLOCK 400m Run -Rest :30- ON A 2:00 RUNNING CLOCK Max Wall Balls (Score is Reps) Cool Down FOR RECOVERY 5:00 Foam Roll Quads (No Measure)

Tuesday The workout on this could be an easy one to accomplish outdoors! It’s supposed to be only moderate gale force winds. No big deal...... Warm-up 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers Strength Shoulder Press (Build to a 2RM Strict Press) ON A 15:00 RUNNING CLOCK... Build to a 2RM Strict Press* *Testing week for start of strength cycle (Score is Weight) Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 15 MINUTES 5 DB Renegade Rows (50/35)|(35/20) 15 DB Push Press 200m Run* *Run increases by 100m every round, 200-300-400 etc (Score is Rounds + Reps)

Sure glad it’s FRIDAY! Please check your email. Good thing it’s strength week!... Work hard but not too hard. Warm-up 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into 3 SETS 20 Alt Reverse Lunges* :20 False Grip Ring Row Hold :20 Ring Support Hold *Switch to 20 Alt Cossack Squats for last round Strength Back Squat (1x6 / 1x6 / 1x6+) BACK SQUAT 1x6 @ 65-70% (Light-Moderate) of 2RM 1x6 @ 70-75% (Mod) 1x6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure...no more than 8-10. (Score is Weight) Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. Pistol Squats or 40 Air Squats 6 Ring Muscle-Ups* *Option for 12 Chest to Bar Pull-Ups (Score is Rounds + Reps)

The Sport of Fitness The aim of CrossFit has been to forge a broad, general and inclusive fitness. The CrossFit prescription is Constantly Varied, High-Intensity, Functional Movement. ... The three most important and interdependent facets of any fitness program, safety, efficacy and efficiency, can be supported only by measurable, observable, repeatable facts. In implementation, CrossFit is, quite simply, a sportthe "Sport of Fitness." We've learned that harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means. CrossFit increases work capacity across broad time and modal domains. Excerpted from the CrossFit Journal originally published April 2007.

A new week! When you get your workout done things are going your way! Be it the weight or the responsibility, Pick up the heaviest thing you can and carry it... Marion is holding ZOOM sessions extra ZOOM session at 530 PM. Check Wodify for sign on details.... Another strength regimen starting with deadlifts which means MONDAY will be awesome! Warm-up 3 ROUNDS (8:00 CAP) 5 Inch Worms 5/5 Staggered Stance Good Morning 8/8 Split Squat Strength Deadlift (1x6 / 1x6 / 1x6+) DEADLIFT 1x6 @ 65-70% (Light-Moderate) of 2RM 1x6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure...no more than 8-10. (Score is Weight) Workout Metcon (Weight) 3 SETS FOR QUALITY 12/12 Staggered Stance DB Deadlift (Athlete Choice) 10/10 DB Bulgarian Split Squats 8/8 Slow Single Leg DB RDL :30 Max Single DB Curls -Rest as Needed b/t Sets- (Score is Weight)

During these times of isolation and uncertainty the importance of moving your body cannot be overstated. Just get started Keep moving... If you need a place to get your own workout done, you know where to come to... THURSDAY Warm-up 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10 Burpees Strength Shoulder Press (1x6 / 1x6 / 1x6+) STRICT PRESS 1x6 @ 65-70% (Light-Moderate) of 2RM 1x6 @ 70-75% (Mod) 1x6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure.....no more than 6-8. (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-12-15-21 Push Press (115/75)|(65/45) Box Jump-Overs (20)* *Both feet must come to the top of the box before coming down. (Score is Time)

WEDNESDAY This one is modified from Wodify. You can do it outside! We probably have the whole parking lot to ourselves.... It’s supposed to be another beautiful day. Dress warm - doors might be open! Warm-up 2:00 Run (~400m) (Increase pace every :30 starting at 50% effort) Into AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into 2:00 Run (Increase pace every :30 starting at 75% effort) Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 20 MINUTES 2:00 Run (400m) 30 Sit-Ups 20 Walking Lunges 3/3 Turkish Get-Ups (Athlete Choice)* *DB or KB option. 1 Rep = ground to standing position only. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10 Slow Barbell Curls 10 Slow Bent Over Rows 10 Slow Reverse Curls (No Measure)

OK I’m posting whatever I want and whatever doesn’t involve machines... It’s NC45 because the main WOD had ’em. And besides...see the photo below. THURSDAY... Warm-up AMRAP x 6 MINUTES 20 Single Unders 5/5 SA DB Strict Press 5/5 SA DB Swing 10 Tuck Ups Strength Push Press (5x5) ON A 12:00 RUNNING CLOCK... 5x5 Push Press* *Moderate for all sets (Score is Weight) Workout Metcon (Time) FOR TIME 2 ROUNDS 60 Double Unders 12 Up-Downs Into... 6 ROUNDS 4 Push Press (135/95)|(95/65) 8 Toes to Bar Into... 2 ROUNDS 60 Double Unders 12 Up-Downs (Score is Time)

Being so deeply rooted in @crossfit and the methodology since 2012 it’s hard not to become overwhelmed with pride and excitement after hearing the official an...nouncement of the @crossfitgames Adaptive Division in the OPEN and the door to the Games wide open for us. This sport has personally afforded me the opportunity to surround myself with amazing people. This has been a LONG time coming and something that many of us have wanted and talked about for years. The dots had to start connecting somewhere and the foundation is present because people like @guidotrinidad, @mike.osuna and @grumpybag0fmilk and @okeefmr saw no fear in saying yes. For years it was an expo, a display and quite honestly a small sample of what was to come, but even if the opportunity was brief it helped pave the way to bigger and better. There are so many athletes. Too many to tag. 8 years, almost 9, grinding. This community isn’t selfish. This community continues to expand. From one connection to thousands, this sport has changed the way the world at large understands what it means to be adaptive. I cannot wait to see where this takes this community. Athletes are more competitive than ever, stronger than ever believed to be possible. It’s going to be one hell of a showdown. There is so much to be proud of and SO MANY people that put in the work daily. You know who you are. Keep doing all of it. This is a great push in the right direction #AdaptiveDivision Steph Hammerman

I’d really like to take workouts like this outside to the track WEDNESDAY Warm-up... 2 SETS 25ft (or :20) Toe Walk 25ft (or :20) High Skips 25ft (or :20) High Knees 25ft (or :20) Butt Kickers Into 3 SETS 10 Elbow Punches 10 Air Squats 100m Jog Skill Metcon (Weight) 5 SETS FOR QUALITY 3-Position Squat Clean* *1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean -Keep Weight Light to Moderate- (Score is Weight) Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 5 MINUTES 7 Hang Squat Cleans (135/95)|(95/65) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 5 Hang Squat Cleans (155/105)|(115/75) 100m Run -Rest 1:00- AMRAP x 5 MINUTES Max Hang Squat Cleans (155/105)|(115/75)* *Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score. (Score is Rounds + Reps)