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MOBILITY / MOVEMENT HOMEWORK

January 17, 2017
CURLY JEFF Mobility for the posterior chain. The CURLY JEFF will help you stretch and strengthen your posterior chain. The weight should be minimal to start (5-10LB) and done PAIN FREE. [embed]https://youtu.be/dQot6splpn0[/embed] //   ACTIVE PIGEON Active pigeon is a hip opener. If you have tight hips, sore knees or a tight lower back pigeon will help you to actively stretch your hips and glutes. [embed]https://youtu.be/

Holiday Class Schedule

December 12, 2016
Dec 24th: 9am Dec 25th: Closed Dec 26th: Closed Dec 27th: Closed Dec 28th: 8am, 5:30pm Dec 29th: 8am, 5:30pm Dec 30th: 8am, 5:30pm Dec 31st: 9am Jan 1st: Closed Jan 2nd: Closed * Check our facebook page as there may be classes added on the days when the gym is closed.

Monday Sept 19th

September 18, 2016
P1: 1 min rowing 1min russian swings 1 min KB deadlifts 1 min assault P2: 5 fast back squats EMOM for 10 min *No pause at the top of the rep. This isn't about weight its about speed and volume P3: 4 sets: DB box step ups 5 per leg 7 barbell rows 5 strict pull-ups 10 Db flys P4: 50 burpees for time

2016 West Regional Review

May 26, 2016
29th place...that's where Team Lions finished. Couple of workouts that we could have done a bit better in but overall we did what we expected to do going in. The competition was fierce, especially in the US teams which dominated the top of the competition standings. The top Canadian team finished in 13th place. You get the idea. Now for the real point of the weekend. Did we enjoy ourselves? Fuck yeah. What a great event to be a part of. It was

Lions Summer 16 Get Huge 10 Week Program

May 25, 2016
Here is a sample of week 1. I just copied and pasted it from Word hence why the columns are a bit messed up when pasted to the site. You get the idea.   Monday Weightlifting Clean and Jerk variant   Suggested: Find a max 2 Hi-Hang Cleans + 2 Push Jerks   *The Suggested is just a suggested. If you feel like working a different variation of the movement then have at it. For example you could do simply a max

2016 CrossFit Open Review

April 11, 2016
Well the 2016 CrossFit Open is behind and its time to take a look back and dig into how the open went. The Open Programming: This is a great place to start.  The Rx programming of this Open was in my opinion the best overall Open programming to date. The scaled version still has a long way to go. I would love to see an intermediate category next year. For almost all our scaled athletes it was too easy. Week 1-4 were the highlight and I thi

Easter Weekend Class Schedule

March 24, 2016
Friday March 25th: 8am + 9am Saturday March 26th: 9am + 10am Sunday March 27th: closed Monday March 28th: 8am + 5:30pm Also a reminder that Reebok Canada is hosting their 16.5 event at CrossFit North Vancouver this Saturday. Three high end CrossFit Games athletes including the #1 in Canada West female will be doing the workout at 1pm (ish). Its free and should be lots of fun. The three ladies are Rebecca Voigt, Michele Letendre, and Emi

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2016!! Welcome To The Year Of The Lion

January 3, 2016
Really excited for 2016 and all its going to bring to CrossFit Lions. As North Vancouver oldest CrossFit gym (we affiliated to same month as CFNV) it has been a pleasure to expose CrossFit to the residents of North Vancouver all these years. Lots of great changes are coming to the gym in 2016. Our new website has launched, a new front end software will be integrated into our daily routines starting in the next few weeks and I hope to increase Cro

Holiday Hours

December 31, 2015
Dec 31st - 8am class Jan 1st - 11am class Jan 2nd - 9am class Note the New Years Day workout. Love to see as many of you as possible join in and start the new year right.