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Thursday December 29, 2011 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Thursday December 29, 2011

I love BC. Running in summer wear in December! (on one of the 3 days it didn’t rain during the month)

It was great to be back in the swing of things yesterday! Great to see so many of you back in action.

Jen’s been writing up a few more recipes on the food blog. Speaking of good eating, there was enough people talking about how lousy they felt after eating like crap over the holidays to start up an impromptu Nutrition Challenge starting Monday January 2nd. Details to follow.

Don’t forget, we’re keeping regular hours on Saturday (noon) and Sunday(11AM).

WOD

Fitness:

Run 1000 m
Rest 2 minutes
15-45 pound Squat clean, 20 reps
20 Box jump, 30” box
20 Walking lunge steps
20 Box jump, 20” box
15-45 pound Squat clean, 20 reps
Rest 2 minutes
Run 1000 m

Performance:

Run 1 mile
Rest 2 minutes
95/65 pound Squat clean, 20 reps
20 Box jump, 20” box
20 Walking lunge steps with 25lb plate held overhead
20 Box jump, 20” box
95/65 pound Squat clean, 20 reps
Rest 2 minutes
Run 1 mile

Prescribed:

Hidalgo

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

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

Request A Complimentary Fitness Assessment Below:


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