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CrossFit near Port Moody January 17

Announcements:

1/ The blog for the new web site uses tomorrow’s date by default. That is why you didn’t get yesterday’s blog until later in the day. Guess what you are doing today? 🙂

More Announcements!

1/ There is only 1 spot available for the Big White Ski Trip. The first person to get payment to Errol gets the spot. Contact errol errol@rockypointcrossfit.ca for more info

2/ I mentioned yesterday that we are in the process of becoming CrossFit Kids certified. We have a lot of interest from parents of teens, so we will be offering 2 programs: a 6-11 age group and 12+. Once again, we must limit class sizes so if you are interested please contact Jen jen@rockypointcrossfit.ca as soon as you can to reserve a place.

3/ January 27th at Noon we will be holding a Krav Maga workshop. If you are interested, let me know. tom@rockypointcrossfit.ca. There is no cost for this workshop. Family members are welcome to come. Bring your kids!

Today’s Workout – Take 2

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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