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Friday August 15 2014

Main – CrossFit Group WOD

Looking for something to do this Saturday? RPCF is sending 3 teams to compete at the Nutts Cup at CrossFit Vancouver. Action gets underway at around 9AM and runs until late afternoon. The teams we have competing are:

The Snatch Addicts
Bonnie MacMillan
Jared Townsend
Jordan Haddad (Good Luck Buddy)

Swole Patrol
Mike Freydenlund
Kate Filipovic
Fernando Villasenor

Babes From The Burbs
Katrina Smith
Jon Kempton
Coach Tom
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Great to see the names filling in for our RPCFO roster. We’ll keep accepting names until next week when the coaches will sit down and start setting up teams. In the meantime keep signing up!

KB Warmup (No Measure)

– Orbits
– Figure 8s
– Russians
– Power Swings
– Single Hand
– Hand 2 Hand
– Goblet Squat
– Squat Holds

Shoulder Press (4 – 4 – 3 – 3 – 2 – 2 – 1)

Who’s going to get a new PR? You are!

02272014 – Latchkey Kids (AMRAP – Rounds and Reps)

Starts with
2 Minute Front Plank
then:
18 Minute AMRAP
10 Sit-Up to Get-Up
10 Russian KB Swings 50/35
20 Double Unders

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