• Monday, November 18th

    Mobility: 50 dowel pass thru’s

    Strength: 4xME Paralette HSPU’s
    4xME Ring Pull-ups

    WOD: 10min EMOM
    3 HSPU’s
    30 DU’s
    *3 wall walk penalty for each round not completed

    Midline: 2x60sec weighted plank 90/45#

  • Monday, Nov.4th

    Congratulations to all of our athletes who made us proud in the Taranis Titan Challenge this weekend! Our teams finished 7th and 22nd out of 24 teams over the weekend.

    Strength: Strict Press 1-1-1-1-1-1
    *rest 90 seconds-2 minutes between sets

    WOD: 7min AMRAP Ladder
    1 Bar MU, 1 HSPU
    2 Bar MU, 2 HSPU
    3/3
    4/4 cont…

    Strength Class: Sumo Deadlift

  • Thursday, Sept 12th

    Ladies of Crossfit West10,
    Let’s join forces and take part in The Ladies of Canada Fall Challenge! This fun, inclusive community competition will include 3 WODs designed for the vast majority of athletes, this competition is about bringing our ladies community together.
    The 3 WODs will be released Thursday 19th September @ 5PM, you will have until 6PM Sunday 22nd September to submit your scores. West10 ladies will complete all 3 WODs on Saturday 21st September @ 11am, 12pm and 1pm. Our female coaches will be present to help prepare, coach and support us through the WODs. In the evening I have booked Nuba (3116 West Broadway) for a well-deserved ladies feast at 7:30pm.
    Throwdown entry form- http://cfladiesofcanada.com/fall-throwdown-september-20-22nd/ It’s only $10 Dollars.