Call Us: 604.526.5196

Tuesday September 2nd 2015

Main – CrossFit Group WOD

Welcome back to the 1st week of September! A great time of year to refocus plans and goals. Let us know how we can help reach them.

We’ll be getting the teams and schedule sorted out for the RPCFO this week. A reminder, that is Saturday September 20th!!! Real soon!

Have a great week!

PushUp/RingRow/Farmer/Plank/Handtand/Burpees (No Measure)

3 Rounds for Quality:
7 X PushUp
7 X Ring Row
Farmer Carry 100M
Plank 45 Seconds
Handstand Hold (In Open, against wall, with a helper)
7 X Burpees
10 Minute Muscle Up Clinic
Strategies to Get your muscle up this year!

Attempt 4X max Effort MuscleUps or progression

09022015 MUs/BoxJumps/400M Run (Time)

RX: 5 Rounds
5x Muscle up
10x Box Jump
400m Run

Performance/Intermediate: 5 Rnds
5x Dip
5x Pull up
10x Box Jump
400m Run

Fitness: 3-4 Rnds
5x Dip
5x Pull up
10x Box Jump
400m Run
Focus on increased load if doing less rounds

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

Request A Complimentary Fitness Assessment Below:


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