Weekend is upon us! All scheduled classes for the weekend are Green Light!

We are having our Christmas Dinner and party on Sunday evening. The dinner is 6ish if you signed up. If you didn’t sign up but want to swing by please feel free!!!!! We want to see everybody. BYOB (Burpee Your Own Burpees)

Beyond The Whiteboard has some cool news. Their app is now available for the iphone. Here’s the link to the app on iTunes. They tell me the Android app is coming. But until it does, show me yours on your iPhone!

Tell your friends living in Pitt Meadows and Maple, we are opening at 20120 Unit C 115A Avenue in Maple Ridge on the first week of January. The floor is in. The equipment has arrived (or is en route). We’ll probably be able to start doing Intros later this month. Full Class schedule to come. As members of Rocky Point CrossFit, you will be able to attend all classes at CrossFit Meadow Ridge as well šŸ™‚

Today’s Workout

Gymnastics WOD – Time to get flexible!

Well…..How about a little headstand or handstand practice? Handstands if you are getting the hang of it. If you are newer to getting upside down, grab an abmat and the coaches will take you through a series of teddy bear head stands.

Today’s WOD is a longer “Girl”. So we’ll keep the tech on the light side:

Heaving Snatch Balance 1-1-1-1-1


3 rounds for time of:
Run, 400 m
30 Box Jumps, 12-20″ in
30 Wall Balls, 10 lbs

Performance – RX
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

As far as the run is concerned, this will be left to the discretion of the coach depending on the time of the class. If the parking lot is available we will run the usual 400m. Other classes will be having to do the “neighborhood” run. (We’ll show you the map at the gym if you have not seen it) And the rowers will beĀ availableĀ for some.