You better believe the last Saturday before the holidays is going to have looooots of barbell.  Santa came early!


Love that barbell!


Tech: Lifter’s Choice

2 rounds of:
-25 deadlifts (155/115 lbs)
-25 cleans (135/95 lbs)
-25 front squats (95/65 lbs)
-25 push press (95/65 lbs)
+3 burpees every minute on the minute

Tomorrow’s morning class is at 10:00! Don’t forget.

All the squat days as of late have had a strong emphasis on core stability.  Zercher squats, front squats, ab wheel, lunges, and last week’s reverse lunge knee raises all require a great deal of midline stability.

Much like you hear me saying throughout the classes, the point of the programming is to drive home the idea that a strong midline and posterior chain will help you stabilize and therefore lift much heavier weights.  If you can lift heavier weights, you’re stronger.

You might like them, but you should definitely add them in from time to time.

You might like them, but you should definitely add them in from time to time.


-3-3-3-3-3-3 front squat
-5 x 8-12 ab wheel roll

-30 pull-ups
-30 walking lunges
-30 v-sit-ups
-30 ring dips
-30 push-ups
-20 kettlebell swings
-20 kettbell cleans (left and right)
-20 kettlebell SDHP
-20 kettlebell goblet squats
-20 kettlebell swings

With the holidays approaching there are definitely going to be some missed classes.  Keeping that in mind I wanted everyone to get a chance to lift quite heavy before taking time off to eat quite heavy.

Let’s lift some weight!

I love this picture.  I think it's hilarious.

I love this picture. I think it’s hilarious.


-3-3-2-2-1-1-1 deadlift

15 min. AMRAP of:
-7 pull-ups
-10 overhead lunges (35/35 lbs)
-12 Turkish sit-ups (35/25 lbs)

Normally I would just program a hang snatch.  I’ve written hang squat snatch because I want to emphasize dropping all the way down into the hole.

If you can’t smoothly get underneath the bar and find yourself landing in a power snatch position before slowly doing an overhead squat, the bar is too heavy.  Stay lighter, get confident and fluid at that weight, then move up.

This guy makes it look easy.

This guy makes it look easy.


-8-8-6-6-3-3 hang squat snatch
-3-2-2-2-1 hands only rope climb

3 rounds of:
-10 front squat (115/80 lbs)
-10 push press (115/80 lbs)
-15 ring dips

Hopefully some of the drills we’re doing today will help us develop the skills necessary for full muscle-ups on the rings.

We'll be doing lots of dip related movements.

We’ll be doing lots of dip related movements.


-6-6-4-4-4-4 push/split jerk
-5 sets of muscle-up drills

Four minute rounds of 45 seconds ‘on’, 15 seconds ‘off’ of:
-kettlebell swing
-push press (barbell)

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