Bandit CrossFit

Bandit CrossFit Intern Course March 2016

Are you considering becoming a CrossFit coach? Are you prepping to take your CrossFit Level 1 Trainer course? Are you a current CrossFit coach or CrossFit gym members who wants to hone your skills? We have a great opportunity to help you achieve your goals with our Bandit CrossFit Intern…

2016 02 17

Bandit CrossFit Beginner’s Classes March 2016

By: Janice Ferguson 0

Bandit CrossFit is accepting participants into our March Group On Ramp program. Our on ramp class is designed to teach beginners basic movements and give them confidence to successfully join our CrossFit group classes. If you've been interested in trying CrossFit, this is a great way to learn more about it in…

2016 02 16

Announcing Bandit Boot Camp 16.1

By: Janice Ferguson 0

We have fun at Bandit CrossFit! You asked us to bring it back, and we listened!!! Bandit CrossFit's humble beginnings started in Bandit owner, Janice Ferguson's, back yard. Back then, we called it Fergie's Boot Camp. In 2013, Janice suspended her boot camp business and opened Bandit CrossFit. Now,…

2016 02 15

Bandit CrossFit Announces New Programs, Schedule, and Pricing

By: Janice Ferguson 0

New space, new programs, new prices!!! We are excited to announce our new schedule for Group CrossFit and Yoga classes, new amenities and programs for our members, and our brand new Bandit Boot Camp program, all held in our new location and conveniently located in Woolmarket-- just minutes from both…

2016 02 13

Bandit CrossFit WOD–Wednesday, February 10, 2016

By: Janice Ferguson 0

Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: 5 Minute Squat Warmup (No Measure)1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA 2) Spiderman Lunge and Hip Rotation: https://youtu.be/rh5dwl61B00 3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHUStrength2: High Bar Back Squat (10x3, HAP)Conditioning3: Metcon (Time)Teams of 2 Complete (split the reps up anyhow) 50 Calorie Bike 50 Calorie…

2016 02 10

Bandit CrossFit WOD–Tuesday, February 9, 2016

By: Janice Ferguson 0

Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Metcon (No Measure)3x5 Muscle ups Transitions on box 3x5 Kipping Movements on Rings Then: 3x4 unbroken Muscle ups Rest 3-5 minutes 3x3 unbroken Muscle ups If you don't have muscle ups, then do transitions on the box, or you may also do strict negatives.Conditioning2:…

2016 02 09

Bandit CrossFit WOD–Monday, February 8, 2016

By: Janice Ferguson 0

Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Deadlift Warm Up (No Measure)1 Round: 10 Goblet Squat 23x1 10 Rear Foot Elevated Split Squat (10 each leg, choose weight) 10 Single Leg Deadlift (each leg) :30 Samson Stretch (each side) Recheck with 10 Goblet Squats. Are you able to get more depth…

2016 02 08

Bandit CrossFit WOD–Saturday, February 6, 2016

By: Janice Ferguson 0

Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Team USA Dynamic Warmup (No Measure)http://aerobiccapacity.com/workouts/the-team-usa-dynamic-warm-up/Conditioning2: Metcon (Time)Teams of Two or Three: 4 rounds: 400 meter run 20 Burpees Sled Pull 45/25# 20 Wall Balls This is done relay style. All partners do the entire workload of each exercise, and then move on to…

2016 02 06

Bandit CrossFit WOD–Friday, February 5, 2016

By: Janice Ferguson 0

Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Metcon (No Measure)5-10 Min Self-Guided Mobility Work then: 10 KBS 500 Meter Row 5-10 Min Double Under PracticeConditioning2: Metcon (Time)1000m Row, into: 4 RFT 20 KBS, 70/50 60 Double Unders Then, 1000m Row

2016 02 05

Bandit CrossFit WOD–Thursday, February 4, 2016

By: Janice Ferguson 0

Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Ido's Scapula Mobilization Routine (No Measure)https://www.youtube.com/watch?v=y4Wo095zPnc2: Ido's Squat Clinic Routine (No Measure)https://www.youtube.com/watch?v=xPwG2hqnOx0Conditioning3: Metcon (No Measure)35 MIN EMOM 1st: 8-10 Walking Lunges + AB 2nd: 7-10 DB Shoulder Press + AB 3rd: 10-12 Wall ball over shoulder (alternating) + AB 4th: 5-7 Banded Air Squats…

2016 02 04

Month: February 2016

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Bandit CrossFit FREE!

New To CrossFit

Experienced CrossFitter

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