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
Thursday October 4, 2012 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Thursday October 4, 2012

Zach crushing RX Grace (sub 3:00)

Hey. Have a great day! Think you’re awesome! 🙂 Just thought you should know.

A quick scheduling change for the weekend; Yogi Spenser is back but will be running the Yoga session at 1PM on Saturday. Right after the Noon WOD.

Today’s Workout:

Warm-up (This is going to be one of those warm-ups that you will be able to brag to non-CrossFitters “Your workout is my warm-up”

General Warm-up: then find your Max Distance BroadJump. Note your distance on the board, let’s see who the freaks are.

then (not for time)
100 Hollow Rocks (If you stop to take a break you must do 5 pistols (or pistol progressions per leg)
then
100 Superman (If you stop to take a break, you must do 5 narrow push-ups)

Take a 10 minute breather and JointMo any nagging parts.

WOD
“Annie”
50-40-30-20-10
Double Under
AbMat Situp
Exchange Rate is a generous 3-fer-1 if you are doing Singles.

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*