The New to Crossfit and coaches
The New to Crossfit and coaches

Sunday Funday Throwdowns at Fitness Town Burnaby

The Sunday Throwdown Group started a few weeks ago and has grown into a little community all within itself.  Comprising of  like-minded people interested in exploring CrossFit for the first time as well as a number of high-caliber, “firebreathers” athletes whom are looking to amp up their training.  It’s organically grown into a great networking opportunity for many within the CrossFit community to connect, share a laugh, a little sweat together and build lasting friendships.

The New to Crossfit and coaches
Those who breath fire when they train!

I don’t know about you, but I’m loving the Sunday Funday Throwdowns at Fitness Town!

This week’s workouts…

For the New to CrossFit

Warm-up 3 rounds (NFT – Not For Time)

  • 5 wall balls
  • 7 burpees
  • 9 ring pulls
  • 15 calories on Concept 2 rower or the Stairmaster Zephyr


  • Work on double unders
  • Pull ups & pull-up progressions

WOD: “Annie”

50, 40, 30, 20, and 10 rep rounds for time (15 minute time cap)

  • Double unders (we will do a 2 to 1 split for singles to DU’s)
  • Ab Mat sit-ups

Fire Breathers

Warm-up: 2 Rounds NFT

  • 22 calories on rower
  • 15 calories on Zephyr
  • 25 double unders (unbroken)
  • 15 wall balls (unbroken 14/20lbs)
  • 10 pull ups (unbroken)

Tech work:

  • Dowel Work
  • OHS (3, 3, 3)

WOD: “Josh” (for time) (scale as needed)

  • 95/65 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95/65 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95/65 pound Overhead squat, 9 reps
  • 18 Pull-ups

Just a quick note, I’m pretty stoked as this was my first time doing this Hero WOD and I got a 5:57!  Saweeetness!  (feeling better after doing the Open burpee WOD)

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