Call Us: 604.526.5196

Wednesday January 18, 2012

News!

1./ Very sorry. But we’ve hit a snag with the WOD scheduled for today at Hangar 18. We will have to postpone the 1st WOD until Friday 5:30 PM when we hope to have some access issues cleared up with Airport management.

2./ The party at Rocky Point CrossFit gets underway at 7:00PM. As mentioned, this will be a Paleo Potluck dinner. By Thursday i will have a number of Paleo dishes pinned to the wall along with the recipe. Your job is to select a dish and prepare it. You may also prepare a dish of liking if you prefer. I was just trying to give some options to those who are stumped beyond picking up a barbequed chicken and a bag of carrots from Thrifty’s.

3./If you are coming to the party, I need you to email me a small, uncommon fact about yourself. E.G. i/You hold a PHD. ii/ You have a cat with 8 toes. iii/ You walked away from an airplane crash. iv/You were mistaken for someone else and instead of correcting the person, you went a long with it. v/ You spent a night in jail……etc etc. The possibilities are endless.

4./ Space. We’ve been anticipating the swelling in size of our evening classes. We making changes in the gym to make use of every available square inch. Starting next week, we will be requesting that you make a reservation for our 5:30, 6:30 and 7:30PM classes. You can make them through the school portal. Shoot me a note if you are unable to login into the schedule to make your rez.

5./ Due to popular demand, the new noon WODs on Tuesdays and Thursdays will be moved to 11AM to remain consistent with the schedule.

Today’s Workout

Split Snatch

1-1-1-1-1-1-1

Spend 15 minutes working up to that last, big lift.

WOD

Fitness

Complete as many rounds and reps as possible in 10 minutes of:
75/55 pound Deadlift, 9 reps
8 Push-ups
10 Box jumps, 16” box

Performance

Complete as many rounds and reps as possible in 15 minutes of:
125/75 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 20” box

Prescribed

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24” box

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*