Call Us: 604.526.5196

CrossFit in Coquitlam April 16 2013

RPCF 2 in 24Tuesday…gonna be normal. Do try to put in the intensity at the WOD today. Might be hard. Like trying to do homework on Christmas Eve.

What to expect on Wednesday:
1/ 6AM class as normal. The very last class at the current location.
2/ 8 to 9AM. Truck arrives and we begin loading. If you are available come on by and do a bunch of Farmer’s Carries.
3/ No 11AM or Noon Foundations (no 7AM Foundations either)
4/ Setting up new location and hopefully be prepared for 4:30PM class. Watch the FB page for updates.

The Final Workout at Rocky Point CrossFit 1.0…..
Come to think of it…we’re moving into Rocky Point CrossFit 3.0. 1.0 began in Michael Fandrey’s garage and driveway 4 years ago. Next time you see him, ask him if he ever envisioned Rocky Point CrossFit evolving into the magnicent community that it is today! Once again, THANK YOU!!! We can’t wait to show you your new CrossFit Gym!

Warmup
Roll to Candle Stick  for 3 minutes
Forward Roll  for 3 minutes
Pistols with Roll  for 3 minutes
Forward Roll  to Pistol  for 3 minutes

Strength
Deadlift 3-3-3-3-3
Touch ‘n Go, big hips baby

WOD
Fitness
AMRAP 12 Minutes
5 Stink Bugs (Ask Coach Jen…textbook Stink Bugs)
10 Knee Raises
45 Side to Side Hops

Performance
AMRAP 12 Minutes
5 HSPU or HSPU progression
10 Toes to Bar or Knees to Elbows or Straight Leg Raises
30 Double-Unders or 90 Singles

RX
AMRAP 12 Minutes
5 HSPU
10 Toes to Bar
30 Double-Unders

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

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