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CrossFit Coquitlam April 4, 2013

Love it when this happens. Tracy gets her first kipping pull-up. After this she linked together 2 more pull-ups.

There are lots of new faces joining Group Classes this week. Be sure to introduce yourself and help them feel comfortable. Remember how nervous you were the first time you stepped into Groups? šŸ™‚

Rocky Point CrossFit will be part of the network of CrossFit gyms in the Lower Mainland that will be participating in the BC Children’s Hospital Jeans Day fundraiser. The actual “Jean’s Day” is April 25th. But you’ll be able to get a headstart in the gym on April 20th by doing the “WOD for Kids”. Click here for more info.

The wall came down at our new location. I dropped in yesterday afternoon to see how it looked. See for yourself:

Today’s Workout
Warmup
3 x Rounds
5 perfect squats (facing the wall) => 10-second hold at the bottom of the squat => 5 perfect squats (facing the wall) => 10-second hold at the bottom of the squat => box jump snake (line up 5 boxes jump down up to next) => 2 cartwheels => 2 strict pull-ups => 200-meter run

Strength
Weighted Pull Up 2-2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
No pull-up? No worries. 2 Negative pull-ups to sub.

WOD
Fitness
3 Rounds for time
15 Thrusters, 45/35
15 Assisted pull-ups or Ring-rows

Performance – Either 3 Rounds for time – or RX for reps
15 Thrusters 70/45
15 Pull-ups – assisted if necessary

RX
4:00 AMRAP
15 thrusters, 100#/65#
15 chest-to-bar pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, an additional 4 minutes are added to the workout, extending it to an 8:00 AMRAP. Complete 180 reps (6 rounds) in under 8 minutes and another 4 minutes will be added to the workout, extending it to 12:00. Complete 270 reps in under 12:00 and another 4 minutes will be added to the workout, extending it to 16:00. Etc

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