Another pic from our whitewater rafting trip last June. Truly is an exhilerating experience. Rocky point CrossFit is organizing a group trip on July 12-14th at the REO Rafting Resort. This is open to your friends and family. Check out there website for more info and you can register here.
1/ Larry Young 5KM run this Sunday morning 9AM at Stanley Park. Info and tickets here.
2/ Last day to sift through the Lost & Found clothes.
3/ CrossFit Games Regionals taking place at the Richmond Oval June 7-9. Tix are limited. Get yours here.
4/ Tough Mudder June 22nd. There is still time to register and join the Rocky Point Tough Mudder team for a great day! (Yes…you are in good enough shape to do this.)
Warmup – 3 Rounds or 10 minutes
Plate Twist – 10 per side
Scissor Kick – 15 per leg
Sledgehammer Swing – 5 per side
Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5+ at 85% 1RM Rest as needed between sets.
Complete 4 rounds:
Each round consists of 3 cycles of the following:
2 Front Squats – 80% of 1 RM
10 Balls Slams – 20 lbs
1 Rope Climb – 15 feet – Progression is 10 Ring rows (as supine as possible) or 5 Strict Pull-ups
Rest 2 minutes betweeen rounds.
Post Round Times
Whitewater Rafting Trip – July 12-14th.
Where? REO Rafting Resort
What’s it include? Check out this link for more information on the weekend.
How much? $269
Why? It’ll be the most fun you’ve had since you were a kid. We did a whitewater rafting trip last June and it was a blast!!!! This will be the highlight of your summer.
Where do I sign up? Right here.
Lost & Found
We brought a large amount of forgotten clothes from the old gym. It’s laying around the entrance at our current location. Please have a look through to see if any of it belongs to you. What ever remains by Friday will be donated.
Just a reminder that several of us will be running in the 26th Annual Larry Young 5KM Run in Stanley Park. More information and tickets can be purchased here. Stick around for breakfast after the run!
Run or Row 1000m
Four sets of:
Deadlift x 6-8 reps (50-60% 1 RM)
Rest 45 seconds
Push-Ups x 10-15 reps
Rest 45 seconds
Dumbbell/KettleBell Reverse Lunge x 10 reps each leg
Rest 45 seconds
WOD – Might be a slight pattern here
21 Thrusters Fitness (45/35) Performance (75/45) RX(95,65)
A reminder to the Oly Club crew, that Parm and Sophia are running the class at 6:30pm tonight to make up for the missed Saturday class.
Reminder! This Sunday morning several Rocky Point CrossFitters will be taking part in the Larry Young 5K Memorial Run at Stanley Park. Click here to buy tickets to participate. Brunch to follow!
3 Rounds or 10 minutes
25 Hollow Rocks
Hold Planche for 60 seconds
25 Superman Rocks
Hold L Seat for 30 seconds
Complete the following in 7 minutes (we’ll spend 10 minutes getting the movement warmed up first)
3 Overhead squats
Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack
21 Power Snatch (45/35)
21 Power Snatch (75,45)
21 Power Snatch (95,65)