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CrossFit Coquitlam January 31 2014

Main – CrossFit Group WOD

DODGEBALL TONIGHT AT 730PM!!! All welcome, including friends of CrossFitters 🙂

Touch Football this Sunday Morning for the BFIT Day outing. https://www.facebook.com/events/530799423694007/?ref_newsfeed_story_type=regular

And it looks like all the slots have been filled for the blood drive on Feb 7th. Thanks everyone who signed up!

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Followed by 5 Min Hip Mobility

Back Squat (5-3-2-2-2-2-2-2)

Weights for the 6 sets of two should be approximately 70-80% of 1 rep Max.

01302014 Colby Unshrugged AMRAP (AMRAP – Rounds and Reps)

5 Minute AMRAP
15 Wallballs
10 Burpees
5 Minute Break, then:

01302014 Colby Unshrugged for Time (Time)

5 Rounds for time of:
10 KB Swings 50/35
10 Pushups
30 Double Unders

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