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Friday August 22nd 2014

Main – CrossFit Group WOD

BFIT DAY – Praetorian Race
We have a small team from RPCF heading out tomorrow to Abbotsford for the Praetorian Race.
Our time slot is 11:30AM
Our pace will be “Civilized”.
Our goal, to complete the 6KM course and have a lot of laughs.
If you haven’t tried one of these Adventure Races, this is the ideal one to do.
To sign-up go to: http://www.praetorianrace.com/abbotsford-b-c/
Look for Team “RPCF”, Password “RPCF” and use the code “Praet15″ for a 15% discount
Then let Coach Tom know and we’ll carpool from the gym.

BFIT DAY – Black Tusk Hike
We’ll journey to Rubble Creek early Saturday August 30th.
We’ll hike to Garibaldi Lake where the crew that plan to camp overnight can stow their gear. Then we’ll continue up to Black Tusk!
There are several who are planning on making this a day-trip. Definately doable. Total distance is 29KMs.
But I’m looking forward to spending the night in Alpine Meadows, hot coffee in the morning, and peeing behind bushes.
I’ll rig up the trailer to haul gear to the trailhead.
There is a sign-up/Carpool Sheet on the corkboard Monday Morning.
Here is some more information on the hike: http://www.vancouvertrails.com/trails/black-tusk/

Coach Led/Agility Ladder/Somersault/HS (No Measure)

5 minute coach led warmup
5 rounds
1 Agility ladder drill
1 Somersault
30 Second handstand practice

Gymnastics Total (3 Rounds for reps)

Max PushUps

Max Strict PullUps

Max L-Sit Hold (score 1 sec = rep)

08222014 EMOM Cleans/Burpees/HSPUs/DLs (No Measure)

20 minute EMOM

1st 8 minutes
Evens
3 Power cleans (70% 1RM)
5 Burpees
Odd
20 second bottom of squat hold

Rest 4 minutes

2nd 8 minutes
Evens
5 Hand Stand Pushups/Pike Presses/Stink Bugs
Odds
5 Deadlifts at 60-70% of 1RM

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