Call Us: 604.526.5196

Tuesday July 29 2014

Main – CrossFit Group WOD

1./ Black Tusk Hike is shaping up to be August 30th and 31st (some are going to do the trip in one day) Watch for an FB Event page where we can talk gear, carpools and FOOD!

2./ I have created a team for Praetorian Race. To register: http://www.praetorianrace.com/abbotsford-b-c/ Register as “I am Participant” and then “Join a Team”. Our team name is RPCF. The password is RPCF. Use the discount code “Praet15” for 15% off the reg fee. August 23rd. Our heat is at 11:30 AM. Contact me with any questions you might have.

3./ Long weekend coming up. We’ll be running limited hours on Monday. Standby for details.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Bench Press (6-5-5-4-5)

Set 1 X 6 Reps @ 75%
Set 2 X 5 Reps @ 80%
Set 3 X 5 Reps @ 80%
Set 4 X 4 Reps @ 85%
Set 5 X 5 Reps @ 85%

Classic CrossFit WOD (Time)

4 rounds for time of: Run, 400 m 50 Air Squats
This is a classic CrossFit WOD from many years ago. It is one of those that looks easy on paper, but when you get going….

RX+ requires a 20/16# medball to be carried with you on the run.

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