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Wednesday: Stretching Classes Begin Today and Dance Classes start soon!

Recognize this woman?? The beautiful Icelandic sensation, Essy,  started dancing in Iceland at the age of 9. When she was just 16 years old, she moved to London, where she trained and competed as a professional Latin dancer for another 9 years. She was a top ranked international dancer for many years, winning medals at international competitions, such as World and European Championships, throughout her career. Over the years, she taught dance to others in Iceland, Malaysia, Hong Kong, South Africa, Switzerland, and Canada. This November, the currently pregnant Essy is hosting a 5-week Friday night latin dance class at CrossFit Vancouver. The Dates: November 4th, 11th, 18th, 25th, and December 2nd (five consecutive Friday nights from 7-8 pm) Cost: $75 for all five sessions. It will be worth your while to sign up even if you can only make three or four classes. The sessions are continuous, so it's cool if you miss the first week and start on week two. Women and men are welcome, and you don't have to come with a partner. However, there's a special couples rate if you come as a pair ($100). Sign-up sheet will go up at CrossFit Vancouver this week. ALSO, just a reminder: As of today, Wednesday's 7 pm class is now a stretch therapy class with Giselle. You must have done either the intro stretch class or an individual stretching session to attend. If you want to start attending the group stretch class, book a one on one session with Giselle soon: info@cocoonwellness.com WOD: Tech: Bar Muscle ups Here's a video showing different ways to get your hips to the bar, including a band option for a progression. WORKOUT: 90 Seconds Maxes - Partner up and count for each other 1. 90 seconds of max bar muscle ups (If you can't do one, and can't do one in a band, do either chest to bar pull ups or pull ups. 3 progressions = 1 bar muscle up) REST AS NEEDED (at least 3 minutes) 2. 90 seconds max alternating pistols REST AS NEEDED 3. 90 seconds max burpees (flopping burpees) REST AS NEEDED 4. 90 seconds max sit-ups REST AS NEEDED 5. 90 seconds max. rope climbs (3 progressions = 1 rope climb) Score is your total amount of reps for all five movements. EUNICE