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CrossFit Coquitlam August 26 2013

RPCFO Community Challenage

The 3RD Annual RPCFO Challenage was a great success! Rocky Point CrossFit, you did not disapoint! I was so impressed with everyone’s heroic efforts. From seeing Patty and Brummer making like jack-hammers on the AMREP KB swings to Gorilla getting the 3rd muscle-up of his life at a crucial moment. You guys are the best and it’s an honor to be your coach. Despite our hard work, CrossFit Overdrive managed to squeek out the win and keep the trophy for one more year!!! Congrats Marco Tan and CrossFit Overdrive!

545817_566966743235_909993863_nTop Team in the RX Division: Adam, Casey, Viki and Stacey

555044_566966838045_1542385927_nTop Team in the Intermediate Division: Karlee, Adrien, Kathy & Jon

I’ll have the full results published tomorrow.

Many thanks to the Tom Parker and the other volunteers who picked up the day’s plans and flawlessly saw them out. Thank you Coach Ty, who acquired another moniker “The No-rep Nazi”, for keeping standards above-board. And thanks to my fellow coaches, Errol and Spenser, for letting me do the coach’s WOD with you. We’ll get ’em next year!

And thanks to Dan at Hero Culture,Ā  Q Energy, and REO White Water Rafting for contributing swag to the winners in the RX, Intermediate and Novice divisions.

Stay tuned guys, we have more events coming down the chute. The next, a Whole 30 BBQ on September 7th to kick off a gym-wide Whole 30 Challenge! And of course, The PentathaWOD September 21st and 22nd.

Today’s Workout:
Warm-Up
10-Minutes:
Rope Climb practice
Double Under Practice. oh hey…triple-unders are a thing now. Give ’em a try šŸ˜‰

Strength
Take 15 minutes to work up to a heavy Split Jerk (Start from a rack)

WOD
Complete as many rounds and reps as possible in 15 minutes of:
10 X WallBall (20/14)-RX
20 X Box Jumps (24/20)
Run 200M

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