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CrossFit in Port Moody – January 16

I guess it’d be pretty lame to say “Reaching new heights with CrossFit!”

Announcements:

Jen Beach completed the CrossFit Kids Certification this past weekend. We are in the process of becoming a Registered CrossFit Kids CrossFit gym. In the meantime we are preparing the program and schedule. We are going to be offering the program for kids aged 6+. For our first semester we will only be allowing 12 kids to join. If you would like to reserve a space please email Jen: jen@rockypointcrossfit.ca

Our first workshop is going to be held on Sunday January 27th. Immediately following the 11AM WOD we will be hosting Marcus Torgerson, a world class Krav Maga Instructor. Marcus will be offering a 2 hour introductory session to Krav Maga. This will be hands-on and loads of fun. This workshop is offered complimentary to all of our Rocky Point CrossFit members and family. Yes! You can bring your child to learn some practical self-defense. For more info on Krav Maga, go to http://www.kravmaga.co.il/index.asp. We can only have a maximum of 30 participants for this workshop. Stay tuned for registration.

Today’s Workout:

Warmup
3 Rounds – not for time
30 Double Unders (no dodgin’ the doubles guys!. No Singles allowed in warmup)
15 V-Ups

Strength
Take 15 Minutes to find your 1 rep max push press

WOD – “Jack”

Fitness
Complete as many rounds as possible in 12 mins of:
10 Push Press, 35 lbs
10 Kettlebell Swings, 15-25lbs
10 Box Jumps, 12-20 in

Performance
Complete as many rounds as possible in 20 mins of:
10 Push Press, 75/55 lbs
10 Kettlebell Swings, 44/35lbs
10 Box Jumps, 24/20 in

RX
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

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

Request A Complimentary Fitness Assessment Below:


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