Next time you think a 45 lb. bumper feels heavy for overhead lunges, take the 100 for a spin!
CrossFit Fort Vancouver: Home of the 2010 CrossFit Games Affiliate Cup Champions!
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Workout of the Day
1) Squat clean 20 reps at or above 80% of your 1RM. Take as much time as needed and increase/decrease load as necessary.
2) Max strict pull-ups
3) Max chest to bar pull-ups in :30
4) 2:00 max ring dips or max time in ring support
Reflections on the CrossFit Open, Cathy Larripa
The Importance of Pull-up Bar Training, Mark's Daily Apple
Important: Weather permitting, pavement will be coming tomorrow, Friday February 13th. Please park in spaces that are already paved. Thanks.