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CrossFit Lower Mainland BC February 24, 2014

Main – CrossFit Group WOD

17 Days to go on the 60 Day BFIT Challenge. I’ve talked with several of you who have experienced some massive changes. I’ve been very consistent (damn it Menchies) and I am seeing some great power and a finr “fighting weight” as the CrossFit Games gets underway this Thursday. 17 days to go. Stick with it! Makre it a lifestyle.
http://bit.ly/1dgb03B

The first WOD of the 2014 CrossFit Games will announced this Thursday evening at 5PM PST. We will be running the WOD for those who have registered on Saturday Morning from 10AM to Noon. For many, this is their first time to compete. We’d love to have a lot of people on hand for cheering and support. You know how helpful it is to have a familiar voice shout your voice when you are feeling your worst during a WOD. I have started a CF Games FB Group. Here you will find a schedule that you can use to secure the time you will do your WOD on Saturday. For those that are unable to make a time on Saturday morning, please contact myself or a coach to get a judging time.
http://on.fb.me/MRnkxC

Don’t forget, Dr Andrea Sywak is running her second seminar this Saturday right after the CF Games 14.1 wraps up (Andrea is competing too!). The seminar is free to RPCF members and friends and family. This seminar deals with your back. Learn how to keep that flank steak of a latissimus dorsi in fine form.
http://on.fb.me/1e7KOZS

Finally, BFIT Days heads to Cliffhangers this Sunday March 2nd for a little rock climbing fun. Space is very limited! Use this link for more info and to book your space! http://bit.ly/1lczfo7

Fartleks – haha (No Measure)

Light 600m row/run
Every 100m sprint 10 strokes or 10 strides
then:
2 rounds
10 Hamstring Bridge-­‐ups
10 push-­‐ups
10 Slow squats

Deadlift (1-1-1-1-1)

Warm up the deadlift. 2-3 minutes between sets.

02242014 – Halliburton’s Hallway (Time)

40-30-20-10
Wallballs 20/14
Burpee (Jump to 6″ target above reach)

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