• Class Schedule

    CLASS HOURSX

    MONDAY-FRIDAY

    06:00 AM

    07:00 AM

    09:30 AM

    03:00 PM

    04:00 PM

    05:00 PM

    06:00 PM

    SATURDAY

    08:00 AM

    09:00 AM

    10:00 AM

    Call Regarding 2014 Competitor Class

    SUNDAYCLOSED

  • 778-385-1897 | [email protected]

WOD'S ARCHIVE

  • Inaugural 3 stars of the month

    By Daniel Webbe | In Blog, WOD | on October 29, 2015

    Inaugural 3 stars of the month October is the inaugural month of the CrossFit Capilano 3 stars! Moving forward each month CFC will highlight the achievements of 3 members per month. David & Bobbi: The dynamic duo decided October was going to be a healthy month. Along with regular CrossFit classes, participating in Mikes Olympic […]

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  • October 29th

    By Daniel Webbe | In Blog, WOD | on October 29, 2015

    Warm up: 1 min skip 1 min wall sit 1 min push up -2 rounds- Strength: EMOM 14 minutes A) even: 30 sec walking lunges odd: 30 sec Russian twist B) even: 30 sec SDLHP odd: 30 sec Russian twist WOD: 5 push press 10 front squats 15 pull-ups -14 minute AMRAP-

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  • October 28th

    By Daniel Webbe | In Blog, WOD | on October 28, 2015

    Warm up: 5 v-ups 10 sit-ups 20 plank extensions 40 skips -4 rounds- Strength: 10 rounds max rep bench press @ 45,75 or 135lb WOD: 2 min wall balls 2 min HRPU 3 min goblet squat 3 min KB swing 4 min walk balls 4 min HRPU -for total reps in 18 minutes-

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  • October 27th

    By Daniel Webbe | In Blog, WOD | on October 27, 2015

    Warm up: 1km run 10 med ball slams 10 wall balls -stretch- Strength: EMOM 14 minutes Even: 6 hang snatch or C&J Odd: 7 HSPU or 14 HRPU WOD: As many reps as possible in 12 minutes of: 40 Double unders 10 Thruster, 75#(55#) 40 Double unders 10 Thruster, 95#(65#) 40 Double unders 10 Thruster, […]

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  • July 21st WOD

    By Daniel Webbe | In Blog, WOD | on July 21, 2015

    Warm up: 1 min split lunges 1 min push ups 1 min v-ups -2 rounds- Strength: 10-1 squat + 10 BW lunge each round WOD: 21-15-9 KB swing Pull-ups Hang clean KB lunge

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  • July 20th WOD

    By Daniel Webbe | In Blog, WOD | on July 20, 2015

    Warm up: 100m run 20 sit-ups 30 squats -3 rounds- Strength: EMOM 10 min A) 30 sec sit-ups B) 3 heavy thrusters WOD: 10 Wall Balls 30 DU’s 10 Deadlifts -14 min AMRAP-

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  • July 15th WOD

    By Daniel Webbe | In Blog, WOD | on July 14, 2015

    Warm up: 100m run 5 burpees 10 jump squats 15 in n outs -3 rounds- Strength: EMOM 12 min A) 4 oly lift from hang position B) 5 wall balls then split lunges until 30 sec Mark WOD: 100m run 10 thrusters 10 front rack lunges 10 box jumps -16 min AMRAP-

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  • July 6th WOD

    By Daniel Webbe | In Blog, WOD | on July 6, 2015

    Warm up: 100m run 10 push ups 10 lunges 10 jumping jax -3 rounds- Strength: EMOM 10 min A) 5 HSPU B) 7 Back Squats WOD: Rx= 21-18-15-12-9-6-3 Push press Toes to Bar Scaled= 21-18-15-12-9-6-3 Push Press Toes to Bar

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  • CFC Closed for Pentathawod

    By Daniel Webbe | In Blog, WOD | on July 4, 2015

    CFC will be closed Saturday, July 4th as we have athletes competing in the pentathawod.

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  • June 18th WOD

    By Daniel Webbe | In Blog, WOD | on June 18, 2015

    Warm up: 1km run 10 inch worms 20 walking knee grabs -stretch- Strength: EMOM 10 min A) 30 sec skip B) 30 sec SDLHP WOD: 1 box jump 1 thruster 2 box jump 2 thrusters *continue rep scheme for 12 minutes*

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