Thank you for a great week! We’re so thankful for such an incredible community.

Saturday’s WOD for Kids way great way to top an excting week. 60 people did the noon WOD. Our “Death by Ball Slam” ladder was so loud and produced enough vibrations to trigger the alarm on a car kept in storage one unit over! Make a mighty noise my friends!

Between the 9AM and Noon class we raised $1026 for BC Children’s Hospital. Nice work guys! Many thanks to Lululemon who ponied up $500 in donations and some swag for our raffle. Thanks to Vega who donated a bundle in $$$ and product to the event. And thanks to Muscle Mlk and Nature’s Path who contributed their yummy products for the day.

What’s coming down the pipe? Grand Opening BBQ. White Water Rafting. Trampoline Dodgeball. RPCFO Community Challenge 2013. Perhaps another competition to be held at RPCF. What else? Suggestions are welcome.

Got a friend still on the fence about starting CrossFit? Let us know. We’d love to have them join this great family.

Today’s Workout
3 Rounds (or 10 minutes) – For Quality
10 Strict Ring Rows (elevate feet on box for challenge)
20 Hollow Rocks
10 Ring Dips

Weighted Pull-up 2-2-2-2-2-2-2
Progression is 7 sets of 3 Negatives

150 Single-Unders
20 Ring Rows
25 Ab-Mat Situps
100 Single-Unders
20 Ring Rows
25 Ab-Mat Situps
50 Single-Unders
20 Single-ups
25 Ab-Mat Situps

Performance & RX
75 Double-Unders (Performance = 225 Singles)
20 Pull-ups (Performance = Assist)
25 Ab-Mat Situps
50 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
25 Double-Unders
20 Pull-ups
25 Ab-Mat Situps

Heads Up. All your coaches have gone through the Carl Paoli Gymnastics seminar. Expect more ‘Free Movement’ in your future.