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
Wednesday December 28, 2011 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Wednesday December 28, 2011

Casey and a whole lotta push presses.

Welcome back folks! I hope you had a great time off. I’m certainly feeling the necessity to get off my ass and get back to work. 😉

We will be running regular hours all week, including Saturday and Sunday. Yep! New Year’s Day at 11AM.

Today’s Workout:

Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1010
Rest 2 minutes;

So, today is a “Rest Day”. You will have the choice of:

1./ Front squat 2-2-2-2-2-2 reps

2./ Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

Scale: AMRAP 15 minutes – Toes as high as you can.

3./Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Scale weight as necessary.

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*