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Crossfit Coquitlam – June 13th WOD

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Tomorrow is the final day to get in your logo ideas for the new line of Rocky Point CrossFit gear. What we’ll do next week is have a quick meeting to decide on logos, examine samples, strut the cat-walk etc. Will keep you posted on the day and time. Would value your opinion.

Head’s Up! Coach Errol and Coach Ty are heading off to Mexico Friday morning for a surf vacation (or that’s what they tell me. I’ve a hunch they’re eloping). So at this time, I am very excited to announce Rocky Point’s new coaches. Spenser Lee and Colby Treliving! The two will be picking up some of the slack in the Group Classes and running one-on-one training for new Rocky Point CrossFitters. Both have a keniesiology background, are avid CrossFitters and super nice to boot.

Nathan Taylor, who heads up our Performance Programming, will also be helping out with some of the evening Group Classes.

We should mention that all of our coaches are available for one-on-one sessions. Want to work on a getting a muscle-up, clean up your Clean, or discuss goals and benchmarks, shoot me a note and we’ll book you some time with one of our excellent coaches.

Today’s Workout

Warmup
3 rounds / 10 minutes
200-meter run => 10m bear crawl => 2 cartwheels => 15-second bar hang => agility ladder => 2 forward rolls => 3 broad jumps

Strength
Six sets of:
Squat Clean x 1-1-1
Note- Take a 10 second breather between those singles. This is a full squat clean. Rest 3 minutes between sets. Working up to heaviest sets possible.

WOD
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Clean x 6 reps
24/20″ Box Jumps x 12 reps

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