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CrossFit Coquitlam May 29 2013

Rocky Point CrossFit LogoWe’re in the works to get a new batch of Rocky Point CrossFit gear. We’ll have a new load of t-shirts and caps. We’ll also have access to a wide range of garments (jackets, long sleeves, toques, golf shirts and more). What I wanted to do was open up the artwork to you, our valued members. Any good at logo design? Think you can best my efforts? If so, send me your artwork by June 14th and we’ll put it to the vote!

The CrossFit Games Regionals are next Friday! Tickets could sell out. You can purchase them online here!

Today’s Workout
Warmup
3 Rounds or 10 minutes
20 Mountain Climbers
30 Abmat Situps
45 seconds Wall Sit
10 Ring or Box Dips
45 second plank
30 lunges
15 squats

Strength
Take 10 minutes to work up a heavy 3-Rep Deadlift. Then:
Deadlift x 15 reps (touch and go)
Rest 30 seconds
Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 10 reps (touch and go)
Rest 30 seconds
Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 5 reps (touch and go)
Rest 30 seconds
Push-Ups x Max Reps
The weights you select for each round must be a challenge without sacrificing mechanics.

WOD
4 Rounds for max reps:
30 Second KB Swing (70/50) RX (50/35) Perf (35/25) Fit
Rest 30 Seconds
30 seconds Double-Unders (or burpees)
Rest 30 Seconds
Listen for the coach to call out the 30 seconds

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

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