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Crossfit Canada – Madlab School of Fitness TM is the first Crossfit affiliate in Canada, the only government sanctioned fitness school of its kind and a world leader in professionalizing the fitness industry.

Crossfit Vancouver was founded in 2004. At the time, it was one of the first five affiliates in the world and the very first Crossfit outside of the U.S. Now there are thousands.

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  • Holiday Schedule

    Posted in : Workout of the Day Posted on : Tue, 20 December 2011

    Wednesday’s Workout:

    Warm Up: Max Lsit in 5 Minutes

    Tech: Front/Back Levers then Double Unders

    Workout: 20 sets of 20 Unbroken Double Unders

    This is a great workout. Do not worry if you don’t have awesome d/us. The point of it is to get you trying them. Fire enough bullets at a target and you will eventually hit it. There are many progressions to this wod. You could do 30 sets 10 d/us. Perhaps you are miles away from getting your d/us and just have to concentrate on skipping. Do 20 sets of high knee skips. Discuss the appropriate progression with your coach.

    A little hint: Count to 22 when doing your sets. Some of us get a little excited when we are approaching the end and mess up. I think Big Baby hit 19 d/us four times once trying to get a single set.

    Cut off is 30 minutes. Stretch those calves when you are done!

    Cheers!

    The Shepherd

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    • One Comment

    1. Dave M says:
      December 21, 2011 at 11:14 am

      Here is some good lever related action:

      http://www.youtube.com/watch?v=pfsTKfUT-RQ





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Being part of the Crossfit Vancouver apprenticeship program has been a great experience. There is a camaraderie to coaching at our school that I feel is unmatched elsewhere in the Crossfit community. …Read More

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