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Crossfit Coquitlam July 31st WOD – 2013

pool-party

Pre-Carnage

Big News! Our RPCF Mobile App is live. Check your emails with your mobile device for the link to the app. iPhone users will get the chance to directly install the app from the email. Android users will have to bookmark the link and drop it on their home page. Here’s the link for those that have not checked their email. With the app you will be able to:
*    Reserve your spot in our classes (Please start reserving classes as we are capping class sizes to 30 max!)
*    Check In when you arrive
*    Upload a profile photo (Check your profile photo and shoot a different one if you prefer)
*    Log your workout results before you leave
*    View your bills
*    Pay your bills
*    and much more

The registration for PentathaWOD is live. If you are doing your workouts RX’d, and think you could fare well in the 800m Run, Shot Put, Long Jump, 110m Hurdles and Discuss click this link and get signed up! This event is open to CrossFitters all over the BC and Washington. Cash Purse for the winners. Spaces are going fast!

Today from 6:30 to 8:30 we will be running the Qualifier WOD for those wanting to have a shot to make a team for the 3rd Rocky Point CrossFit Overdrive Challenage. I sent out emails, if you did not get an email, fear not. Just show up at these times and be prepared to throwdown!

Today’s Workout
Warmup
1-2-3-4-5-4-3-2-1 Reps of:
Strict Ring Row  Plz check vid for form
V Out
Dip

Strength
No Strength component. It’s a long WOD today.

WOD
Five sets of:
450 Meter Row or 400 Meter Run
20 Kettlebell Swings (50/35)-RX (45/25)-Perf (35/10-15)-Fitness
20 Push-Ups
Rest 4 minutes

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

Request A Complimentary Fitness Assessment Below:


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