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CrossFit Coquitlam WOD – September 9, 2013

party-pool

“What happened to summer????”

Hi Everyone! How was your weekend?

Don’t forget, today we add the 930AM Group Class to the schedule.

We had a great turn out for the Whole 30 Paleo Kick Off. How’d Day #2 go? Let a coach know if you need a Whole 30 book. It’s also not a bad idea to take a “before” photo of yourself, like right now! We’re going to program a Benchmark WOD today and we’ll do it again in 4 weeks. Please log your time to compare.

Here’s a great link to some recipes http://whole9life.com/2013/07/whole30-meal-plans/

PentathaWOD is taking place in less than a week. We have room for more athletes! We also need more volunteers to help with judging, setting up equipment, cleaning the area that Gorilla will be working out in. General stuff. There is a sign up sheet on the white board at the gym.

Today’s Workout
Warmup
3 Rounds:
Bean Counter Run
10 Pushups (rnd1) 15 Air Squats (Rnd2) 20 Situps (rnd3)

then:
Tabata odds – Double Unders even – Side plank

WOD
Kelly
5 Rounds ~ 3 Rounds Fitness
400m Run
30 Wall balls
30 Box Jumps/Steps
Time Limit = 40 minutes

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

Request A Complimentary Fitness Assessment Below:


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