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CrossFit Coquitlam WOD – June 18 2013

We got in a quite a few logo ideas for the next batch of clothing. Here’s an invite to anyone that is interested. This Wednesday at Noon to go over the logos. Hoping to have some shirt samples on hand as well.

Jeremy Mucks Cuts Macapagal will be on hand Wednesday night from 530 to 730PM to do Tough Mudder haircuts. (Or for whatever occasion you require a haircut). You need a reservation and $20 to get your doo. I’ve started up a FB Event where you can make your reservation.

The REO White Water Rafting trip is fast approaching! July 12th to 14th. Free that weekend? Join us for the highlight of the summer. Click here for more info.

Today’s workout
Warmup
3x or 5:00
10 Push-Ups => 15 Second L-Sit Hang => 15 squats => 30 second Wall Sit => 2 forward rolls => 10 M bear crawl => 10 alternating Single Arm KB swing (per arm) => agility ladder => 3 broad jumps

Strength
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Weighted Pull-Up x 5 reps
Rest 90 seconds

WOD
Three rounds for time of:
20 X Shoulder to Overhead (Fitness = 45/35 lb, Performance = 75/55 lb, RX = 95/65 lb)
Run 400 M or Row 500M

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