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CrossFit Coquitlam March 25 2013

CrossFitKidsDid you know CrossFit Kids has taken off at Rocky Point CrossFit? Coach Jen is running the program for Kids aged 5-10 starting April 1st. Classes are from 3:45 to 4:45. Email jen@rockypointcrossfit.ca to get your kid into CrossFit.

Week 3 of the CrossFit Games is in the books. Rocky Point CrossFit sits in 19th place. With 2 weeks to go, things are looking good for our gym to send a team to Regionals in June. We have several individuals that are in the hunt for an invitation to Regionals. Viki, Brad, Spenser, Nathan and Casey are a good WOD away from the cut-off. We also have a good showing from our Masters. In the Masters Men 45-49 division Mike Perrier (Gorilla) is 6th in Western Canada. In the Masters Women 40-44, Kathy Ruddock is 20th. In the Masters Men 54-59 division, Dr Herberts is 14th. And in the Masters Men 40-44 division, Coach Tom is 8th.

This Friday is a stat holiday. We will have a limited number of classes available Friday. Stay tuned for the schedule. Regular classes on Saturday, Sunday and Monday.

Today’s Workout
Warmup
15 Sit Up to Pikes http://gymnasticswod.com/content/sit-pike
Hold Pike Stretch  for 4 minutes http://gymnasticswod.com/content/pike-stretch
15 Sit Up to Straddles  http://gymnasticswod.com/content/sit-straddle
Hold Pancake Split  for 4 minutes http://gymnasticswod.com/content/pancake-split

Strength
EMOM – 10 Minutes
2 Clean and Jerks @ 75% max. (What did you get up to last week?)

WOD
Fitness
Three rounds for time of:
Run 400 meters
45-95 pound Deadlift, 21 reps

Performance
Five rounds for time of:
Run 400 meters
135 pound Deadlift, 21 reps

RX
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

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

Request A Complimentary Fitness Assessment Below:


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