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CrossFit Coquitlam April 23 2014

Main – CrossFit Group WOD

What should we do this Friday Night? Dodgeball or Volleyball?

Heads Up. CrossFit Games Regionals is just around the corner: May 9, 10 &11. Our very own, Casey Inglis, is competing. This is a very cool event and tickets will be in short supply. Avoid disappointment and grab your tix here: https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=64915&evt=&sh=

One of RPCF’s members is putting his fitness to good use. Greg Curtiss is doing The Ride to Conquer Cancer. This is the 2-day 250KM bicycle ride to Seattle. He’s hoping to raise funds for the charity. You can get behind him and make a donation here: http://www.conquercancer.ca/site/TR?px=3656499&pg=personal&fr_id=1514&s_src=BF_emailbadge2012

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. 😉
Followed by one length across the gym and back Partner Burpee Leap Frog

Snatch (Spend 20 minutes working up to a new PR)

Metcon (Time)

For Time:
1.5 pood KB Step Ups w/ 20″ box – 50 reps (25 RT/ 25 LT)
Dynamic Push Ups – 100 reps
Double Unders – 150 reps

*Can be broken up into any sets and reps possible.
*One KB in each hand during step ups.
Cash this one out with:

Partner row 1000m (200m at a time)

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