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WOD:
Get the workout of the day at CFR's blog GO
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PHOTO OF THE WEEK:
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2010 Bugaboo!!
What an amazing event! We did this with minimal notice and ran it over the course of four days (due to short notice) and incorporated it into our WOD...We were able to raise over $500 and are proud to have supported this cause and other CrossFit Affiliates!
Our members times and weights
Len - 14:23 (45#)
Gerad - 20:11 (45#)
Tanis - 16:59 (28#)
Pam - 18:38 (100 @ 28# & 100 w/ dowel)
Jag - 25:15 (45#)
Mike 21:26 (45#)
Shaun 19:20 (45#)
Mac - 22:26 (160 @ 28# & 40 w/dowel)
Deb - 23:50 (170 @ 28# & 30 w/dowel)
Cat - 23:50 (28#)
Angela - 23:02 (110 @ 45# & 90 w/dowel)
Dave - 28:36 (160 @ 45# & 40 w/dowel)
Monty - 27:23 (105 @ 38# & 95 @ 28#)
Jen - 24:15 (170 @ 28# & 30 w/dowel)
Beth - 26:25 (28#)
Kelly - 24:55 (28#)
Will - 22:09 (150 @ 45# & 20 w/dowel)
Arlo - 13:17 (45#)
GMac - 17:27 Rx'd (73#)
Oz - 15:35 (28#)
Duncan - 23:34 (65#)
Bosa - 26:02 Rx'd (75#)
BigMac - 23:10 (65#)
Terry - 20:49 (65#)
Snoop - 26:33 (65#)
Heather - 15:53 (28#)
Deb/Robby - 12:35 (28#)
Gerlind - 18:47 (28#)
Robin - 25:42 Rx'd (75#)
Chris - 22:10 (28#)
Fidds - all FOUR at Rx'd 75# 23:19; 24:54; 25:28; 25:42
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August Long Weekend Hours:
Regular class times and Open Gym on Sunday
CrossFit
RENEGADE
Licensed Affilate of crossfit.com
604-502-9348 / #6 - 6468 King George Hwy, Surrey, BC
CrossFit Renegade is NOT your average health club or globo-gym. We do not pride ourselves on taking your money and hoping you never show up. As an officially licensed CrossFit affiliate, we want you here. We only want you to get the results you want. Sorry, there are no fancy big machines, no shiny pink 2 lb dumbbells, classes are NOT choreographed to music and there is no one walking around with a clip board. Rather than training specific muscles or cardio, we train for better movement. You will first learn mechanics, movements, function and form; from there we will up the intensity & weight- you will see results…no matter what level you come in at! CrossFit is not easy and doesn’t claim to be. It is hard work and it requires perseverance, determination and consistency. The overall program is simplistic in design and optimizes physical competence in each one of the ten recognized fitness domains- Cardiovascular and Respiratory endurance, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. CrossFit founder Greg Glassman sums it up like this:
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports (by Greg Glassman - www.CrossFit.com).
How We Are Different
By definition CrossFit is a strength and conditioning program based on broadly varied, functional movements performed at high intensity that is universally scalable for all levels of fitness.
Broadly varied- There is a different workout to perform EVERY DAY. This is referred to as the Workout of the Day or W.O.D. Routine is the enemy - variety works!
Functional movements- These may include multiple variations of Gymnastic Exercises, Bodyweight Calisthenics, Plyometrics, Olympic Weightlifting, and Metabolic (Cardiovascular) Conditioning. We concentrate on complex, full-body movements that are athletic in nature.
High intensity- Simply put, most of the CrossFit exercises/movements require a consistent, coordinated, powerful execution of force (Power = Work÷Time).
Universally scalable- CrossFit can be fine tuned to accommodate a wide variety of participants from novice to advanced across all age groups. Note: Don’t be intimidated by the videos on this site - get excited, get motivated!!!
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
What We Do
News & Events
Kids Program starting September 14th!!!
Share with your friends and family the excitement of our new kids
program starting September 14th.The format for the program is fun,
games, movements and will build the future healthy athletes.
Ages 6-12 (teens coming soon!)
Cost: $65 per month (includes taxes)
Sessions: Tues / Thurs @ 4pm – 4:45 & Sat @ 11am – 11:45
* Times don't work for your family? Talk to your coach about other possibilities.
New T-Shirts and Hoodies coming soon!
Pre-Order Yours Now!!
$20 for Regular Tee's
$50 for Hoodies
