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CrossFit Coquitlam WOD – June 20, 2013

CrossFit Kids

Hurry up and WOD Mom! Sorry Kids…this one’s an AMRAP.

Reminders:
1./ Logo meeting went well. Thank you all who were on hand to provide your input. Carey went away with some great ideas and input. There will be some proofs and samples in the very near future. Stay tuned.
2./ 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/

New News!
We will be running a Performance Program starting in July and running all the way to the 2014 CrossFit Games Opens. I’ll have the final details available to you no later than the beginning of the week.

Today’s Workout
Warmup
3 Rounds or 10 minutes
10 super-slow squats => 10m barbwire crawl => 10 super-slow squats => Agility Ladder X 2 => 10 super-slow squats => 10 one-legged side-to-side hops, each leg => 10 super-slow squats => 2 wall walk-ups or 10′ handstand walk

Tech/Strength
Spend 15 minutes working up to a heavy 1RM Snatch (got a squat snatch in you? Today is the day!)

WOD
The Sevens
Fitness
Seven rounds for time of:
7 Stink Bugs
7 Burpees
7 Box Dips
7 Pull-Ups (Assisted)

Performance & RX
Seven rounds for time of:
7 Handstand Push-Ups
7 Burpees
7 Ring Dips
7 Pull-Ups

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

Request A Complimentary Fitness Assessment Below:


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