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CrossFit Coquitlam WOD – September 5, 2013

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Announcements!
1./ Whole 30 Challenge kicks off this Saturday with a Whole 30 BBQ at the gym. Follows the Noon WOD. There is a sign-up sheet if you’d like to jot down a Paleo sidedish you’d like to bring. Or surprise us!

2./ Registration for PentathaWOD opens today at 9AM. This event is open to all athletes in Canada West and US North West. It will be an epic 2 day event. Day 1 takes place at Rocky point CrossFit. Athletes will compete in 2 Ascending style AMRAPS, 2 Skill tests and a Lift Ladder. Day 2 is out at Percy Perry Stadium where athletes will compete in 4 Track & Field events and a Track/WOD finale. Divisions include: Individual Men and Women, Teams of 2 (2 men or 2 women) and a Masters 40+ division. Follow this link to register!

3./ RPCF Tees are in stock! Buy one! (please)

It’s been great seeing the return of a lot of people after the summer! Keep in mind to not be in a hurry to RX right off the bat. Yeah, you let yourself go a little bit but fear not. The body will rapidly recall how to get back to it’s wry fit shape. Hop on that Whole 30 Challenge, spend the time in Mobility and ease back into the weight.

Today’s Workout
Warmup
AMRAP 10 minutes:
5 Roll to Candlestick => 30 second handstand hold against the wall => 10 Ring Dips (or dip progression) => Bean counter run => 10 walking lunge per leg

Strength
Five sets of:
3 X Overhead Squat
Rest 30 seconds
3 X Weighted Pull-Up
Rest 3 minutes
Attempt to work that weight up each set. If you feel you’ve reached a max at set 4, complete a download weight for set 5.

WOD
Seven rounds for time of:
7 X Overhead Squat (95/65)-RX (55-85/45-65)-Perf (dowel-45/35)-Fitness
7 X Burpees

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

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