Vaughan SC

Vaughan Strength and Conditioning (CrossFit Vaughan) is a CrossFit affiliate and Strength and Conditioning facility located in Vaughan ON Canada.

[Vaughan SC @iamVSC]

Monday May 13th, 2019

MOBILITY:

Banded Butterfly StretchX1:30
PVC/ Bear Sits
Standing OR Kneeling banded ankle stretch
Banded Knee Extensions X15 per leg
Jefferson Curls X6(weighted is optional)
Squat Hold X2:30min... https://t.co/IAsT3oKTOE

[Vaughan SC @iamVSC]

Sunday May 12th, 2019

MOBILITY:
90/90- bear sits
Lying PVC Trap Smash
Cat/cow on ground
Kneeling Rotation X10/side
crab walk hip thrusts
calf stretch
Foam Roller Wall Pass throughs
Prone Bat Wing

WARMUP:

2sets: 30s on/... https://t.co/TJIImFp3g5

[Vaughan SC @iamVSC]

Friday May 10th, 2019

Mobility:
90/90- Bear sits
Upright Kneeling against rig hip circles
Banded Knee activation X15/leg
Cat/Cow
Standing Body Rolls
Overhead PVC Banded Squat
Wrist Mob

WARMUP:
EMOM 6

0-1 4 Slow... https://t.co/DbHfff6HPp

[Vaughan SC @iamVSC]

Wednesday May 8th, 2019

MOBILITY:
Mobility:
Banded Couch(corner) stretch X45s/leg
Cat/Cow
Lying PVC Pass throughs(weighted) 2x10
Hanging Scap Retractions 2x10 pronated/supinated

ABZZZZ

EMOM 9
0-1 Single Arm KB Situp... https://t.co/McyXtkIiEB

[Vaughan SC @iamVSC]

Tuesday May 7th, 2019

Mobility:
Barbell On Rig Shoulder Opener/ Banded- Shoulder Stretch
Cat/cow
Shoulder CARs + Arm Circles
Wrist Mob

Warmup:

2sets:... https://t.co/ak7srC8tOF

[Vaughan SC @iamVSC]

Monday May 6th, 2019

MOBILITY:

Banded Butterfly StretchX1:30
PVC/ Bear Sits
Standing OR Kneeling banded ankle stretch
Banded Knee Extensions X15 per leg
Jefferson Curls X6(weighted is optional)
Squat Hold X2:30min
*If... https://t.co/anLnFpf7WX

[Vaughan SC @iamVSC]

Sunday May 5th, 2019

MOBILITY:
90/90- bear sits
Lying PVC Trap Smash
Cat/cow on ground
Kneeling Rotation X10/side
crab walk hip thrusts
calf stretch
Foam Roller Wall Pass throughs
Prone Bat Wing

WARMUP:

AMRAP 7
45s of... https://t.co/uN36tdlntO

[Vaughan SC @iamVSC]

Saturday May 4th, 2019

MOBILITY:
Lying Banded Hip Stretch
Back Rolls
Cat/Cow
Couch Stretch/Active Passive
Partner Shoulder Stretch
banded ankle stretch/w kb
calf + hamstring stretch
Squat Hold

*Make sure to... https://t.co/NdIYje1ghZ

[Vaughan SC @iamVSC]

Friday May 3rd, 2019

Mobility:
90/90- Bear sits
PVC Passthroughs
Banded Knee activation X15/leg
Cat/Cow
Standing Body Rolls
Overhead PVC Banded Squat
Wrist Mob

WARMUP:

2sets:
Seated Straight Leg Hip Lift... https://t.co/MzPUGbez9s

[Vaughan SC @iamVSC]

Sunday April 29th, 2019

MOBILITY:
90/90- bear sits
Lying PVC Trap Smash
Cat/cow on ground
Kneeling Rotation X10/side
crab walk hip thrusts
calf stretch
Foam Roller Wall Pass throughs
Prone Bat Wing

WARMUP:... https://t.co/YE9VbwSKKD

[Vaughan SC @iamVSC]

Monday April 22nd, 2019

MOBILITY:

Banded Butterfly StretchX1:30
PVC/ Bear Sits
Standing OR Kneeling banded ankle stretch
Banded Knee Extensions X15 per leg
Jefferson Curls X6(weighted is optional)
Squat Hold X2:30min... https://t.co/Ea8Weqdm0q

[Vaughan SC @iamVSC]

Sunday April 21st, 2019

MOBILITY:
90/90- bear sits
Lying PVC Trap Smash
Cat/cow on ground
Kneeling Rotation X10/side
crab walk hip thrusts
calf + hamstring stretch
Foam Roller Wall Pass throughs

WARMUP:

2sets of...X30s... https://t.co/xTz35Mveqi

[Vaughan SC @iamVSC]

Saturday April 20th, 2018

MOBILITY:
Lying Banded Hip Stretch
Back Rolls
Cat/Cow
Couch Stretch/Active Passive
Partner Shoulder Stretch
banded ankle stretch/w kb
calf + hamstring stretch
Squat Hold

2sets:
Single... https://t.co/SM8hnn7DxG

[Vaughan SC @iamVSC]

Wednesday April 17th, 2019

MOBILITY:
Mobility:
Banded Couch(corner) stretch X45s/leg
Cat/Cow
Lying PVC Pass throughs(weighted) 2x10
Hanging Scap Retractions 2x10 pronated/supinated

ABZZZZ

AMRAP 10
Plank(weighted) X45s... https://t.co/uR3ZyOBGJ3

[Vaughan SC @iamVSC]

Tuesday April 16th, 2019

Mobility:
Barbell On Rig Shoulder Opener/ Banded- Shoulder Stretch
Cat/cow
Shoulder CARs + Arm Circles
Wrist Mob
Leg Swings

Warmup:
Running...
2sets of 2min of running and 1min of rest... https://t.co/ZrCw9SdtC0

[Vaughan SC @iamVSC]

Monday April 15th, 2019

MOBILITY:

Banded Butterfly StretchX1:30
PVC/ Bear Sits
Standing OR Kneeling banded ankle stretch
Banded Knee Extensions X15... https://t.co/v6r8l8k0fi

[Vaughan SC @iamVSC]

Sunday April 14th, 2019

MOBILITY:
90/90- bear sits
Lying PVC Trap Smash
Cat/cow on ground
Kneeling Rotation X10/side
crab walk hip thrusts
calf + hamstring stretch
Foam Roller Wall Pass throughs

WARMUP:

2sets of...X40s... https://t.co/zxAQdqjsoF

[Vaughan SC @iamVSC]

Saturday April 13th, 2018

MOBILITY:
Lying Banded Hip Stretch
Back Rolls
Cat/Cow
Couch Stretch/Active Passive
Partner Shoulder Stretch
banded ankle stretch/w kb
calf + hamstring stretch
Squat Hold

3sets:... https://t.co/9f9Ve5X3bT

[Vaughan SC @iamVSC]

Friday April 12th, 2019

Mobility:
90/90- Bear sits
Hip Circles
Banded Knee activation X15/leg
Cat/Cow
Standing Body Rolls
Overhead PVC Banded Squat
Wrist Mob

WARMUP:

3sets:
DB Frog Pumps X10 2022

KB Windmill X8/side... https://t.co/PW30g6oYkJ

[Vaughan SC @iamVSC]

Thursday April 11th, 2019

MOBILITY:
Mobility:
Foam Rolling(focus on legs/most tight part of body)
Half Kneeling Banded Hip Opener X1min/side
Wall Splits/ Wall Squats
Standing Cat/Cow Hip Isolation
Shoulder CARs + Arm... https://t.co/W96N9TC6oJ