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CrossFit Coquitlam April 25 2013

CrossFit Snatch

Despite the shirt saying otherwise, Dave pulled off a pretty nice Clean & Jerk.

Now that we are in our new place, we will be expanding the CrossFit Teens program. Now offered 5 times a week:

Here is the Schedule:
TEENS
Monday 4:30pm-5:30pm
Tuesday 4:00pm-5:00pm
Wednesday 4:30pm-5:30pm
Thursday 4:00pm-5:00pm
Friday 4:00pm-5:00pm

Stay tuned for more information on our CrossFit Teens and CrossFit Kids program.

Today’s Workout
Warmup
3x or 5:00
10 Mountain Climbers => 2 forward rolls => 2 cartwheels => Agility speed ladder (Try one of the steps in the image below)=> 25-meter side shuffle => 25-meter side shuffle => 3 broad jumps

Strength
Four sets of:
Bench Press x 6-8 reps
Strict Pullups X 5, Rest 90 seconds

WOD – Fitness

5 rounds
200-meter run
12 front squats, 45#/35#
15 kettlebell swings, 12-16kg/8-12kg

Performance

5 rounds
200-meter run
12 front squats, 75-95#/45-65#
15 kettlebell swings, 20kg/12kg

RX

5 rounds
200-meter run
12 front squats, 95#/65#
15 kettlebell swings, 24kg/16kg

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

Request A Complimentary Fitness Assessment Below:


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