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CrossFit Coquitlam WOD – June 19 2013

Team VegaWe just finished training Vega’s Tough Mudder team. They look pretty damn good, if I might say so myself 🙂

Reminders:
1./ Meeting at Noon today to go over logo and design ideas for our next generation of RPCF clothing. All invited!
2./ Jeremy Mucks Cuts Macapagal will be on hand from 530PM to 730PM today with shears in hand to prep your head for the Tough Mudder. $20. Click this link and hit Join if you are interested in a preppy doo. https://www.facebook.com/events/128753333999491/
3./ Sunday June 23rd 5PM at the Foggy Dew. 3rd Annual Rest Easy Fundraiser. Tix are $20 and include a burger and a beer! Balloon raffle and live auction. Come out for a great evening. For more info and to buy tix, click this link http://resteasyfundraiser.com/

Parking Note: We’ve had several complaints from the neighbors regarding us parking in spots that are not ours. Just a reminder, you can park in any stall that says “CrossFit” “1570” or “1574”. You can park in the spaces directly in front of the gym (with the exception of the “Somatic” space). You can park in the 4 spaces behind Kerrigan. You cannot park anywhere else (the exception is the street). If you don’t take care I have some good news and some bad news. The bad news is you’ll get towed. The good news? I think Coquitlam Towing only tows them a few blocks away. Unsure where to park? Just ask a coach. Thanks guys!
Today’s Workout
Warmup
10 Minute AMRAP (for quality)
5 RingDips
1 Muscle-Up or Muscle-Up Progression
15 V-Ups
1 Bridge-Up and hold for 10 seconds
60 second plank

Strength
Five sets of:
Back Squat x 3 reps
Rest 2-3 minutes. (HEY RESPECT THE REST!!!!)

WOD
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 X Power Cleans (135/95 RX) (95-115/65-85 Perf) (45-65/35-55 Fit)
6 X Push-Ups
9 X Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

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