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CrossFit Coquitlam March 5, 2014

Main – CrossFit Group WOD

Some friends of ours at www.friendsofpvanimals.com are hosting a fundraiser at Townhall Public House tonight 7PM. $20 gets you a burger, beer and some karma. They could also use leashes, crates, collars, blankets and toys.

March Break is the 17th to the 28th. We are running a CrossFit Kids March Break Camp for kids aged 5-8 and 9-11. Please follow the link for more information and to register. http://rockypointcrossfit.ca/marchbreak/

The Saturday schedule will remain the same this weekend as CF Games 14.2 gets underway.
9:00 AM Group Class
9:30 AM Mobility Clinic
10:00AM to Noon 14.2 WODs
Noon Group Class
Competitors take note, this weekend’s sign-up sheet is pinned to the board. Please sign up a spot.

800m Getting to know you (No Measure)

800m Team Jog
groups of two or three jog together and find out what each person in the groups worst
job was and what they got payed for it.

Coaches during mobility ask people to share what they found out about the other
people in their group

Overhead Squat (5-5-3-3-1-1-1)

If you are still mastering the OH Squat, please spend some time working technique, then do a 5-3-1 rep scheme of front squat.

You are allowed to start from a rack for all squats.

Front Squat (5-3-1)

Only do the front squat if you worked only light technique for the OH squat.

03052014 Ladder couplet (AMRAP – Reps)

12 Minute AMREP
Front Squat 75/55
PullUp
5-5-10-10-15-15-20-20-25-25-30-30……
Complete 5 reps Front Squat, then 5 reps Pull-Up. Then 10 reps Front Squat, 10 reps Pull-up. Keep ascending the ladder. Score is total reps.

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