Call Us: 604.526.5196

Friday September 14, 2012

“Cheese” keeping Kris honest on her Wallballs. (Should have heard Cheese barking during the run. lol)

Everyone that has signed up for the RPCFO Competition next Saturday, stand by. I’ll be shooting you an info package this weekend.

Regular Weekend Hours:

Saturday 9AM & Noon Group WOD

MobWOD Saturday at 10AM

Sunday 11AM Group WOD

Yoga at Noon Sunday

Today’s Workout
Warmup:

5 ROUNDS (not for time)
L-Seat Position  for 15 seconds
10 Dumbbell Planche Throughs 

then:

Five sets of:
Back Squat x 2-4 reps @ 30X1 (Spend 3 seconds in negative, explode from bottom of squat, 1 second rest at top)

WOD

Fitness

Three rounds for time of:
40 Double-Unders or 120 Singles
30 Box Jumps or Box Steps
20 KB Swings (12-25)

Performance

Four rounds for time of:
40 Double-Unders or 160 SIngles
30 Box Jumps (20″)
20 KB Swings (44/25)

RX

Four rounds for time of:
40 Double-Unders
30 Box Jumps (24/20)
20 KB Swings (53/36)

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

Request A Complimentary Fitness Assessment Below:


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