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Friday December 30, 2011

A rough picture of one of the hangers at Pitt Meadows Airport where we will be opening our 2nd location in January! The bars are bought, the flooring is “off-gassing” and the pull-up bars are being fabbed. Stay tuned!

Also, stay tuned to CKNW 980AM on Monday at 2:30PM. I’ll be on the Simi Sara show talking CrossFit! If anyone can snag a recording I think I’d like to hear it afterwards.

Regular hours Saturday (noon) and Sunday New Year’s Day(11AM).

I was late to get yesterday’s workout loaded into Beyond The Whiteboard. Click here to log your time.

Today’s Workout:

3 Rounds of:

Bergener warm-up

10 pushups

15 situps

3 minute stretch

Then, gather up your gear. It’s another Hero WOD! Going upstairs today:

Fitness

Complete as many rounds as possible in 12-15 minutes of:
10 Pull-ups (assisted okay)
10-20 pound dumbbell Deadlift, 5 reps
15-25 pound Push-press, 8 reps

Performance

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
53 pound dumbbell (Kettlebell) Deadlift, 5 reps
95 pound Push-press, 8 reps

Women – 35#/65#

Prescribed

Ricky

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75/55 pound dumbbell Deadlift, 5 reps

(gents…will have to strap a pair of 35s to make this work)

135/95 pound Push-press, 8 reps

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

Request A Complimentary Fitness Assessment Below:


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