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 March 21, 2012 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Wednesday March 21, 2012

Rocky Point T-Shirts and Hoodies have arrived. Buy them online or at the gym!

Today is a “Rest Day”. You’re going to need. The final CF Games Open WOD comes down at 5PM today.

Your choices (Progressions on the whiteboard):

Day 1

3 rounds for time of:
500 m Row
20 GHD Sit-ups
15 ft Rope Climbs, 2 ascents

Post total time.

Day 2

Five rounds for time of:
Turkish Get-up, 45/35 pound barbell (or KB), 21 reps
Run 400 meters

Day 3

Fran

21-15-9
Thruster 95/65#
Pull-up

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*