CrossFit Nanaimo
B-2030 Boxwood Rd V9S5W7 Nanaimo, BC, Canada

Saturday 5th December Surprisingly sweaty #leggains

Friday 4th December

-Nov 9- WOD: 12min AMRAP 15 burpee box jumps 9 power cleans (95/65)... RX+ (135/95) Score = Rounds + Reps

Saturday 28th November

-Nov 7- WOD: For Time: 50 box jumps 25 burpees... 50 TTB 25 burpees 50 KBS 25 burpees 50 reverse lunges See more

- Oct 31- WOD: 5 sets, for total time 15 box jumps 12 hang clean (95/65)... 9 bar hop burpees rest 1 min Score = total time See more

Check out the Newsletter for Nov. Please note: Starting tomorrow we are implementing wearing masks in and out of the gym. Thank you !

-Nov 4- WOD: 7min AMRAP 2 hang power clean (115/75) 2 lateral bar hop burpee *increase by 2 each round (2-4-6-8-10)... Score = total reps complete

Friday 27th November All the POWER!

-Nov 3- WOD: 12 Min AMRAP: 12 Jump Lunges 8 V-ups... 4 DB Thrusters (2x DB) (50/35) 1 Devil’s Press (2xDB) (increase DP reps by 1 each round.) Score = rounds + reps Callum is back

Saturday 21 November The one hour workout that felt like two.

- Nov 2- WOD: 14min AMRAP 2 rounds: -4 pull ups... -8 pushups -12 air squats then 400m run (8 reps) (56 Reps) Score = total reps

-Sept 29- WOD: 14min AMRAP 10 burpee box jump overs 200m run... Score = rounds + reps Dang , we have some speedsters

-Sept 28- WOD: 8 rounds for time: 8 Wall Balls 12 single arm DB hang clean to OH (6/side)(50/35)... 24 DU . scale 30sec prac or 60ss Woowoo, nice work y’all !

Saturday Sept 26th 9:15 class, someone owes me burpees

Friday Sept 25th Row row row your boat Really really fast Is this workout over yet... How long can it last See more

- Sept 23- Friendly Fran 3 rounds 21 Thrusters... 21 CTB Pull ups (115/85) #seriouslynotfriendly

-Sept 22- WOD: CF.com200902 20min AMRAP 15 Burpees... 30 cal Row Score = Rounds + Reps See more

- Sept 21- WOD: 21-15-9 For time TTB Push Press (95/65)... Wow we had some blazing times

WHAT. A. FINISH Wow Day 1 finishing with a PR Bell

- Sept 17- WOD: Neighbour Partner WOD 21 min AMRAP: 7 HSPU... 7 hang power cleans (95/65) 7 Pullups 7 S2OH (95/65) 7 box jumps 70 total reps between both partners/round Score = Total Rounds plus Reps with a fun team name See more

DAY 1 - Let’s do this !!!! CFN Members - hit the locker room for more info

-Sept 16- Skill: Deadlift, build to 1 RM WOD: For time:... 50 DU 25 Wall Balls 40 DU 20 Wall Balls 30 DU 15 Wall Balls 20 DU 10 Wall Balls 10 DU 5 Wall Balls *10min time cap Score DL weight , and total time So many PRs today Congrats !

-Sept 15- WOD: For total time: 3 rounds: 200m Row... 8 DB lunges 18 TTB 2 rounds: 200m Row 12 DB lunges 12 TTB 200m Row 18 DB lunges 18 TTB #cfnstrong #spicy

-Wednesday Sept 14- Spicy couplet WOD: 12 min AMRAP 12 burpees box jumps... 12 Situps #itdoesntneedtobefancy

Saturday Sept 12th Team work makes the dream work

Friday Sept 11th

-Wed Sept 9- WOD: 7 min AMRAP 12 Power Cleans (115/75) 9 Bar hop Burpees ... Score = Rounds + Reps A lighter barbell doesn’t mean easier , it means faster

-Tuesday Sept 8- WOD: 3x3min AMRAPs on 1.5 and switch AMRAP 1st: 9 KBS + 9 Wall Balls... 2nd: 18/14 cal bike into AMRAP situps in remainder of 3 min 3rd: 6 CTB + 6 HR Pushups SCORE : Total reps from each 1/2/3

-Holiday Monday Sept 7- WOD: 9 rounds, For time: First, 3 rounds 250m Row... 12 Burpees Then, 3 rounds 200m run 12 OHS Then, 3 rounds 75 DU 12 TTB Score = total time

-Thurs Sept 3- WOD: 7min AMRAP (13.4) 3 C&J (135/95) 3 TTB 6 C&J... 6 TTB 9 C&J 9 TTB Con’t adding 3 reps each round for 7 min. Score = total reps

- Tuesday SEPTEMBER 1 - A spicy workout and your L-sit test for day 1 WOD: For time: 18-15-12-9-6-3 Power Cleans (135/95)... Lateral bar hop burpees See more

Check it out :)

Check out the CFN Athlete of the Month for September Congrats to Megs @megs.l.l She has been working extremely hard on Grease the Groove over the past month and is now rocking out strict pull-ups. She is now moving on to muscle up work ... Megs showed amazing commitment over the few months we were shut down March and April. Winning several times with the CFN Accountability Challenge and staying on track . Keep up the great work Megs, we are proud of you #athleteofthemonth #putinthework #cfnstrong