Call Us: 604.526.5196

Coquitlam CrossFit – February 8 2013

Weekend Hours
Saturday 9AM and Noon Group WOD
– NO MOBILITY WOD AT 10AM

Sunday 11AM Group WOD
– NOON YOGA – YES!

Monday – New Holiday – Family Day
6AM Group Class
7AM Foundations Class
11AM Group Class
Noon Foundations Classs
430PM Group Class
530PM Foundations Class

Today’s Workout
Warmup

3 Rounds or 10:00
10PVC pass-throughs => 10 jumping jacks => 10 squats => 10 mountain climbers => 10M bear crawl => 10M broad jump

Strength
Negatives, Strict Pull-ups, & Weighted Pull-ups
Weighted Pull Up 2-2-2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

WOD

CrossFit Bear Complex
Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do not let go of the bar. If you do, you must restart the round. Post loads completed

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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