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Wednesday February 20, 2013 – CrossFit in Coquitlam

Fancy Handstands

Fancy Handstands

CrossFit Teens is back on the schedule for next week. The first class takes place on Tuesday February 26th at 3:45PM   We’re still a few kids shy to get the CrossFit Kids program going. If you have a teen or a 6-11 year old that you’d like to get started with CrossFit, please email jen@rockypointcrossfit.ca as soon as possible.


On Saturday March 2 we will be running a special Hero WOD (OP MATIRU) for MCpl Charles Matiru, a local vet who passed away recently. This young man was also a friend of Coach Errol. Several CrossFit Gyms across Canada will be doing this WOD on March 2nd to help raise funds for his child’s trust fund. For more information and to buy a ticket to participate in the is WOD, go to http://www.eventbee.com/event?eid=929874302. We’ll be running this WOD at a special time for all registrants.

Want to go to a Canucks game March 14th? We’ve got our hands on some tickets. We’ll be taking a bus from The Gillnetter (Mary Hill Bypass) to and from the game. $85 for the night. Email me, tom@rockypointcrossfit.ca,  or give me a shout/text if you want to go. 604 340 2978

Today’s Workout
Warmup
2 Rounds (for quality)
Max Reps V-Ups
Max Reps Ring Pull-up
3 minute rest (and stretch!)

Tech
7X1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk – heaviest possible, rest 60 seconds

WOD
Death by 10 Meters
With a continuously running clock perform: Run 10 m in the first 1 min, Run 20 m in the second 1 min Run 30 m in the third 1 min … Continuing this for as long as you are able. Don’t forget to touch the ground every 10m.
We’ll be running this one outside. If you are coming for the 11AM or the 430PM WOD, please note we’ll be blocking off a few parking spaces in the upper parking lot. Sorry to make you walk from the street. 😛

 

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