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Tuesday September 9th 2014 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Tuesday September 9th 2014

Main – CrossFit Group WOD

This Sunday we will be closing the gym. We will be doing the Terry Fox Run at the PoCo location:

Date: Sunday, Sept. 14, 2014

Hyde Creek Community Centre, 1379 Laurier, Port Coquitlam

Registration: 8am – 10am, Run Start: 10am, Event Close: 1pm

10km, 6km, 2.5km; Suitable for bicycles, wheelchairs/strollers and rollerblades; Dogs on leash welcome.

Run/Hang/Hold/Squat/PUs (No Measure)

400m run or row
2 rounds
– Hang from pullup bar 30 secs (shoulders away from ears, scale back time if needed)
– 10-15 on top of rings (sub to plank)
– 10 Air Squats
– 10 Pushups

Overhead Squat (3-3-3-3-3-3)

09092014 Thruster/Burpee Ladder (Time)

7 min AMRAP

3 Thrusters
3 Burpee over barbell
6 Thrusters
6 Burpee over barbell
9 Thrusters
9 Burpee over barbell
Add 3 reps……and so on

RX – 95/65
Perf/Inf – 65-85/45-55
Fitness – dumbells – 35lbs/ Box burpee
RX+ – 115/85

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

Request A Complimentary Fitness Assessment Below:


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