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Thursday August 21st 2014

Main – CrossFit Group WOD

Coach Spenser is supposed to do the 430PM class today. C’mon by and say Hi.

BFIT DAY – Praetorian Race
We have a small team from RPCF heading out this Saturday to Abbotsford for the Praetorian Race.
Our time slot is 11:30AM
Our pace will be “Civilized”.
Our goal, to complete the 6KM course and have a lot of laughs.
If you haven’t tried one of these Adventure Races, this is the ideal one to do.
To sign-up go to: http://www.praetorianrace.com/abbotsford-b-c/
Look for Team “RPCF”, Password “RPCF” and use the code “Praet15″ for a 15% discount
Then let Coach Tom know and we’ll carpool from the gym.

BFIT DAY – Black Tusk Hike
We’ll journey to Rubble Creek early Saturday August 30th.
We’ll hike to Garibaldi Lake where the crew that plan to camp overnight can stow their gear. Then we’ll continue up to Black Tusk!
There are several who are planning on making this a day-trip. Definately doable. Total distance is 29KMs.
But I’m looking forward to spending the night in Alpine Meadows, hot coffee in the morning, and peeing behind bushes.
I’ll rig up the trailer to haul gear to the trailhead.
There is a sign-up/Carpool Sheet on the corkboard.
Here is some more information on the hike: http://www.vancouvertrails.com/trails/black-tusk/

Coach Led / TGUs (No Measure)

5 Minute coach-led warmup
5 Turkish get-ups per side

Core Cook-Up (No Measure)

3 rounds of
8-10 barbell rollouts (neutral spine!!)
2 laps of gym length farms walk (Stay tall!)

Practice HSPU

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
A very technical CrossFit Benchmark.
The Snatches are meant to be “Squat Snatch”.

Progressions:
15-12-9
Performance Intermediate. 55-95/35-65
Fitness 25-55/15-35

Sub MUs for pullups+Dips

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