2012

I Love Sunday Fun-days

I Love Sunday Fun-days
I live for Sundays Fun-Days!  I count myself very lucky to have so many amazing friends that come out every Sunday morning to share their time, energy (and of course, sweat!).  The CrossFit Sunday Throwdowns at Fitness Town , Burnaby has turned into a community within a community, consisting of a group of like-minded, passionate people sharing a drive to improve their health, fitness and wellness... 1 WOD at a time!

Big thanks go out to Caragh who constantly gives back to the CrossFit community by sharing her talents as a videographer/photographer.  She has also become a huge supporter and participant of the Sunday Fun-day crew and captures much of the fun on camera.  Below is a video of clips from past Sunday's 10am crew doing what we do.  Thanks Caragh!

[vimeo 40967891]


For those of you who were wondering, here's the WOD's from Sunday's classes (big thanks to Jeremy Edwards of Studio 55 CrossFit for the below):

8/9am sessions


Warm-up: 2 Rounds (NFT - Not for time)



  • 30sec Plank,

  • Left side plank

  • Right side plank

  • Hollow rock

  • Back extension hold on GHD (or floor using an Ab Mat)


Technique - focus on movements in the WOD:



  • Thursters

  • Burpees


WOD:  21-15-9



  • Burpees

  • Thrusters (65/45)


[caption id="attachment_5699" align="aligncenter" width="480" caption="The 8AM Crew!"] [/caption]

[caption id="attachment_5701" align="aligncenter" width="480" caption="9AM Crew just hanging out!"] [/caption]

Firebreather 10AM Class:


Warmup (In no particular order, not for time):



  • 20 x GHD situps

  • 50 x Double Unders

  • 20 x Box Jumps (24/20)

  • 60 x seconds of Handstands against a wall, use as many sets as necessary.

  • 20 x Pull-ups


Tech:  Work on cleans and jerks


WOD: (15 minute time-cap)



  • 30 Squat Clean (or Hang Clean Power Clean) and Jerks (155/105)


This is essentially ground to overhead with a squat. You can thruster, push press, squat jerk, split jerk or shoulder press the weight once you stand up with it out of the squat.

[caption id="attachment_5700" align="aligncenter" width="480" caption="10AM Fire-breathers doing what we do!"] [/caption]
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