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CrossFit Coquitlam – March 8 2013

kyleboxjump

Kyle – Came across this pic just today. Not sure if a repost. Who cares? Worth looking at again!)

The CrossFit Games are cooking at the gym! This Saturday and Sunday we will be running all classes. Just a warning and an apology to the folks coming in for MobWod on Saturday morning, there will be 2 rounds of the WOD taking place while you are there. Sorry for the racket.

Just a quick note: Marcus from Krav Maga Academy will be using our gym on Saturday from 1PM to 3PM for a regular Krav Maga class. All are welcome. This is a regular class and costs $10 to take part (pay Marcus).

I only have 8 tickets left for the Canucks game next Thursday the 14th. Let me or Ty know if you want one!

Today’s Workout:

Warmup
3 Rounds – Not for time
10 Jumping Lunges (per leg)
15 Hollow Rocks
20 Air Squats

Strength
Benchpress 3-3-3-3-3

WOD
Fitness
For time:
Run, 400 m
— then —
10 rounds of:
5 Pull-ups – Assisted
5 Box Dips
— then —
Run, 400 m

Performance
Run, 800 m
— then —
10 rounds of:
10 Pull-ups – Assisted if necessary
10 Ring Dips – Assisted if necessary
— then —
Run, 800 m

RX – Average Whiteboard time – 22 minutes
Run, 800 m
— then —
10 rounds of:
10 Pull-ups
10 Ring Dips
— then —
Run, 800 m

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

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