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Monday July 28th 2014

Main – CrossFit Group WOD

Hi everyone! Coach Tom here, I’m back (and still fabulous). Great journey, but great to be back. Heads Up! Coach Errol is the next to grab a vacation. He’ll be splitting early Tuesday morning and will be away for 3 weeks.

I hope you had a chance to catch some of the CrossFit Games this past weekend. Incredible athleticism and spirit! This week I’ve programmed some of (or a variation of) some of the WODs that took place over the weekend. I hope you like them!

On the radar for the August:
1./ BFIT Day(s) – Black Tusk Hike. Two day hike to Black Tusk Mountain. Watch this space and the FB BFIT Days group page for details. We’ll argue the date on the FB Page

2./ Praetorian Race – August 23rd – Abbotsford Exhibition Place http://www.praetorianrace.com/ A great race for those wanting to experience their 1st adventure race. Join myself on the RPCF team. More details later this week.

3./ The 4th Annual RPCFO Community Challenage. Marco (CrossFit Overdrive) and I are firming up the date and details for this epic annual event. (To take place mid-September) Stay tuned for all the news that’s fit to print!

400M Run, Tabata Squats (No Measure)

Hang Clean Drills (No Measure)

Coach-Led Drills:
Med Ball Clean X 21
*Slide, Slide and Shrug, Slide and Hang Clean
*Hang Clean and Front Squat
*Slide, Pause, Hang Clean

Front Squat (8-8-6-6)

Between sets of Squats perform
Inverted Row on Rings
8-8-6-6

01302014 Belly up to the Bar (AMRAP – Rounds and Reps)

3 Rounds
AMRAP 3min:
7 Hang Power Clean
135/95#
7 Bar Facing Burpees
Rest 1 minute between rounds

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