CrossFit Squamish Competitive Team

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The word has started to buzz around the gym a little so I wanted to get this up and out there. As of June 3rd we will be starting a new training group that will operate on a modified schedule to our regular training days. This group will be comprised of athletes with the intention of competing at CrossFit events as either an individual or as a member of one of our teams. Anyone can apply to be part of this group. Here’s what you need to know:

Caveat: This is not meant, in anyway, to diminish the hard work that every athlete we coach puts into their training. Nor does it mean that our regular class programming is going to be any less challenging or demanding than it already is. This new group will be for people of a particular interest and disposition. DO NOT PANIC.

“The Regionals Initiative”

Objective: To bring together into one class like-minded athletes who have aspirations to compete in CrossFit events, as individuals or as a team.


– 5 day a week attendance
– Commitment to mobility, injury prevention, recovery, and nutrition outside gym time
– Exceptional team attitude and encouraging to others
– Commitment to resolving weaknesses
– Athletes will compete in the Taranis Winter Challenge and the CrossFit Games Opens as well as other events we send people to

Training days:

Sunday TBA (1-1.5 hours)
Monday (regular class)
Tuesday (regular class)
Wednesday (rest day)
Thursday 6:30PM (1-1.5 hours)
Friday 7:45PM (1-1.5 hours)
Saturday (rest day)

Minimum Work Loads:

Athlete can RX the following movements in all WODs:
Wallball (20#/14#)
KB Swings (32kg/24kg)
Double Unders
Running (all distances)
Rowing (all distances)
Box Jumps (24″/20″)
Deadlift (225#/155#)
Thrusters (95#/65#)
Power Cleans (135#/95#)

Athlete can RX the following movements in most WODs:
Snatch (135#/95#)
Clean and Jerk (135#/95#)
Toes to Bar
Knees to Elbows
Chest to bar Pull-ups
OH Squat (95#/65#)
Ring Dips
Handstand Push-ups

Athletes move competently in all movements listed above as well as:

Front Squat
Shoulder Press
Bench Press
Push Press
Push Jerk
Snatch and Clean variations


$20 add on to monthly cost. The demands on you will exceed the financial costs of this training schedule. Think this one though:)

The current plan is to begin with a group of up to 12 (though all spots may not be filled) and as spaces open we’ll bring on new athletes.

If you have any questions about this please call or email me.