Call Us: 604.526.5196

CrossFit Coquitlam – August 23 2013

HEADS UP! Gym is closed Saturday. Gone Ass Whoopin’.

RPCFO Schedule of Events for Saturday August 24:

9:00 am – Welcome and introduction of all athletes
9:30 am – Novice division WOD #1
9:50 am – Intermediate division WOD #1
10:30 am – Advanced division WOD #1
11:10 am – Coaches WOD
12:00 pm – Novice div WOD #2
12:30 pm – Int div WOD #2
1:00 pm – Advanced div WOD #2
1:45 pm – Trophy presentation/Wrap-up and BBQ

*All athletes to arrive by 8:30 am to register and fill out waivers; All volunteers to arrive by 8:15 am for debrief of WODs and assignment of duties.

Rocky Point Tees

The new shirts have been selling quick folks! Pre-Order yours before we run out!

Today’s Workout
Warm Up
1000m easy jog or row

Strength
Five sets of:
Clean Pulls x 1.1.1
(rest 10 seconds between singles – weight should be 110% of your 1-RM clean)
Rest 90 seconds
Ring Rows x 8-10 reps
(get as horizontal as possible (heels on a box), keep your core tight throughout movement)
Rest 90 seconds

WOD
Five rounds for time of:
5 X Power Clean
(use 75-80% of your 1-RM Power Clean)
20 X Push-Ups
(deficit push-ups for advanced athletes)

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