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Friday October 26, 2012 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Friday October 26, 2012

Recent Foundations Graduate – Sean – Not holding anything back!

All classes are a green light this weekend. WODS, Mobility and Yoga.

Today we will be doing the first of the Girl’s WODs and a lift as a benchmark for the upcoming Nutrition Event. Please log this work today!!!!!!!! We will be redoing these WODs in 30 days. See the difference.

Warmup:
2 Rounds
10 Air Squats
Front Roll
10 Air Squats
1 Handstand Hold
10 Air Squats
1 hanging L Sit Hold – max time
10 Air Squats
1 Rope Climb

then:
Spend 25-30 minutes working up to a 1 RM Dead Lift

WOD:
Such a nice girl….
Karen

Fitness
100 Wallballs – 10lbs – 8′

Performance
150 Wallballs – 14/10lbs – 10′

RX
150 Wallballs – 20/14 – 10′

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

Request A Complimentary Fitness Assessment Below:


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