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CrossFit Coquitlam WOD – Happy Independence Day to our American Friends!

gymfloor

Nice Gym!

Reminders:
1/ White Water Rafting trip. Time is running out. Talk to a coach pronto-like to get signed up
2/ Bring your questions to a Naturopathic Medicine seminar this Saturday from 10 to Noon at the gym.

Today’s Workout
Warm-Up

Strength
Five sets of:
Bench Press x 4-6 reps
Rest 90 seconds
Weighted Pull-Ups x 2-3 reps (Progression is strict pull-ups or slooooow negatives)
Rest 90 seconds

WOD
For time:
30 ABMAT Situps
30 Deadlifts (225/155 lbs)-RX (135-185/95-135)-Perf (65-95/45-65)-Fit
30 Double-Unders
30 Overhead Squats (95/65 lbs)-RX (65/45)-Perf (dowel to 45)-Fit
30 Pull-Ups (Assist or Ring Rows as required)

Cash Out….Do the following once you have recovered, then for time:
750m Row

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

Request A Complimentary Fitness Assessment Below:


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