Warning: include(wp-includes/class-wp-query-update.php): failed to open stream: No such file or directory in /home/content/24/8106624/html/wp-settings.php on line 473

Warning: include(): Failed opening 'wp-includes/class-wp-query-update.php' for inclusion (include_path='.:/usr/local/php5_4/lib/php') in /home/content/24/8106624/html/wp-settings.php on line 473

Warning: include(wp-includes/class-wp-term-connect.php): failed to open stream: No such file or directory in /home/content/24/8106624/html/wp-config.php on line 94

Warning: include(): Failed opening 'wp-includes/class-wp-term-connect.php' for inclusion (include_path='.:/usr/local/php5_4/lib/php') in /home/content/24/8106624/html/wp-config.php on line 94
Monday September 15 2014 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Monday September 15 2014

Main – CrossFit Group WOD

RPCFO this Saturday! Classes will be cancelled Saturday as RPCFO will take up the whole day.

I will have a definitive schedule for everyone within 48 hours! (WODs too)

Lag Kicks/Push Ups/Air Squats/Burpees (No Measure)

2 rounds

20 leg kicks Ping G30 Irons forward
20 leg kicks Titleist AP2 714 back
10 push-ups
10 air squats
10 burpees

Push Press (20-20-20)

3 Sets of high Ping G25 Irons rep push press
at 35% to 50% of your 1rep Push-press.

09152014 Run (Time)

8 Ping G30 Driver rounds of:
Run 400 meters
Rest 90 seconds
.
OR

5k Run (Time)

Max Effort 5k Run
.
OR

5k Row Ping G25 Driver(Time)

Max Effort 5k Row

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*