Call Us: 604.526.5196

Friday October 3rd 2014

Main – CrossFit Group WOD

Coach Stacey had a baby boy on Thursday!!!! Everyone is doing fine.

Coach Colby has determined 2 different Blood Donor clinics for us to attend this month.

Oct. 6 – Port Coquitlam
Northside Church Grace Campus – 2606 Kingsway Avenue
1:00 PM – 8:00 PM

Oct. 8 – Coquitlam
Place Maillardville Community Centre – 1200 Cartier Avenue
1:00 PM – 8:00 PM

400m Run – Coach Led (No Measure)

Followed by Dynamic Stretch

MedBall Warmup – Part 2 (No Measure)

Coach Led – Medicine Ball WarmUp

Light Ball required (10/6)

2 Rounds:

10 X Russian Twist per side

10 X 180 to 90 degree (situp)

30 seconds X Pedestal Hold (extended pushup on ball)

10 X Squat – Arms extended in front

10 X Squat – Arms extended above

Hang Clean (1-1-1-1-1-1-1-1)

01062014 Squeeze Play (AMRAP – Rounds and Reps)

3 rounds of:

4 min AMRAP:

4 power cleans 135/95

8 pushups

12 box jumps/steps

rest 2 minutes between rounds

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