Call Us: 604.526.5196

Thursday May 3, 2012

Rocky Point CrossFit presents “The Two Tenors”

Thanks again to Kyle Bailey Photography . Check out his amazing work

Announcement #2!

When three great minds come together to discuss Rocky Point CrossFit, magical things happen. Such was not the case when Errol, Michael and I began to discuss how best to integrate new people into CrossFit Group Classes. More like when 3 Gibbon monkys discover a pistol dropped by an explorer. They look down the barrel, throw it against things and discover it’s really handy for striking coconuts open.

We’ve long tried to find the best way to get new CrossFitters CrossFitting! (My spell check is having a fit with the last two words.) We’ll be starting a Foundations School. It will run week days at 7AM, Noon and 8:30PM on Mondays and Wednesdays, 7:30PM Fridays. Here’s how it will work:

Regardless of the time of month, or what Foundations Day the school is at, a new member will be able to start the day after they do an Intro. New members will be required to attend a minimum of 12 Foundations classes before they are allowed to join Group Classes. With 15 Foundations classes available a week, new members will have ample opportunity to complete those 12 classes in a reasonable amount of time.

For those that have been through Foundations, you know it is an excellent way to learn the fundamentals of the barbell movements, learn how to use your core and get the conditioning you need to enter Group Classes. For more info, swing on over to our “Getting Started” page.

Announcement #3

Have you ever watched a handful of people in the gym rolling around on balls, rollers, wrapping bands around themselves and gasping? Wonder what their up to? Some excellent Mobility Work! These maintenance techniques will address the tight sore spots and increase your flexibility and mobility. Starting this Saturday after the noon WOD, Errol will be starting the first of the Mobility WODs. There is no cost for Rocky Point members. Show up and get limber!

Hey What about announcement #1? Check yesterday’s blog! Occupational First Aid course coming to the gym by month’s end. Let us know if you are interested. 12 people minimum. 18 max!

Today’s Workout:

Deadlift 5-5-5-5-5 (going for a new 5RM.)

Fitness

4 rounds for total reps of:

3 minute AMRAP of:

30 OHS @ dowel – 15lb bar
90 Single-Unders

Rest 2 minutes after each round

Performance

4 rounds for total reps of:

3 minute AMRAP of:

30 OHS @ 15-65lb bar
30 Tuck Jumps

Rest 2 minutes after each round

RX

4 rounds for total reps of:

3 minute AMRAP of:

30 OHS @ 65/45#
30 Double-Unders

Rest 2 minutes after each round

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

Request A Complimentary Fitness Assessment Below:


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