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CrossFit Coquitlam – April 11th 2013

DSC_0071Heather patiently listens to me describe how I’d wear the belt if I were The Champ.

We have a busy week and a half coming up!
1/ It’s Coach Michael’s Birthday today. He said he wants nothing more than paddywacks and pink bellies. Wet Willys are out-of-bounds.
2/ Only 2 spots left for the Oly Lift program starting this Saturday. Info and register here.
3/ WOD for Kids next Saturday. Raise money for BC Children’s Hospital and get sweaty in a denim outfit. Ahhh yiiis!
4/ Carl Paoli’s Gymnastics Seminar takes place next Sunday. This even it sold out!
Know what else……? We might just be moving next week. The work is nearing completion and the contractor is feeling more comfortable about having it ready for you!

Today’s Workout
Warmup
Three sets for quality:
Double-Unders x 30-40 reps
Pistols x 10 reps (5 each leg)
Skin the Cats x 3-4 reps

Strength
Bench Press:
5 Reps @ 60% 1RM
3 Reps @ 80%
1 Rep @ 90%
5 Reps @ 75%
4-5 reps @ 80%
2 minutes rest between sets

WOD – Christine on the run
3 rounds for time of:
Run, 400 m
12 Deadlifts
21 Box Jump (24 In.)s
RX weight for deadlift is your body weight. Performance will be 75%. Fitness will be 50%. As always Fitness and Performance weights are guidelines.

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

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