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CrossFit Coquitlam April 30 2013

Whole 30 ResultsStarting May 1st we will be starting up a new Whole 30 Nutrition Challenge. No prizes. No gimmicks. Just get serious about your nutrition for 30 days. Join the challenge on our FB Page.

To get an electronic version of the Whole 30 Guide, click here:  Printed versions will be available later this week for $10.

Today’s Workout
Warmup
3 Rounds:
10 KB Figure 8s (10 both directions)
5 KB Windmill per arm
30 second plank
30 second side bridge (per side)
10 V Ups

Spend 15 Minutes working up to a 1RM Clean and Jerk

WOD
RX
20:00 AMRAP
9 toes-to-bar
12 push-ups
15 wall balls, 20#/14#, 10’ target

Performance
20:00 AMRAP
9 toes-to-bar
12 push-ups
15 wall balls, 16#/10#, 10’ target

Fitness
10:00 AMRAP
6 toes-to-bar or knees-to-elbows or knee raises
8 push-ups
10 wall balls, -6#, 6’-8’ target

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

Request A Complimentary Fitness Assessment Below:


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