Main – CrossFit Group WOD

Thanks to Richard, Pearl and Kerri for our inaugural blood donation as a group. We’ll go again in February. Hopefully more will join us!

We have finalized the Christmas Dinner on December 14th. Cost will be $60 for adults and $35 for kids under 12. Includes all the food, taxes and gratuity. Micheal, Errol and myself will be supplying wine and beer. You are welcome to bring any alcohol you wish. We need payment by December 9th. Follow these links to pay for your tix. Or drop off cash to a coach at the gym.

RPCF Christmas Dinner – Adult

RPCF Christmas Dinner – Kids 12 and under

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up
Coach calls out the 30 second intervals.

Deadlift (3x3x3x3x3)

Christine (running) (Time)

400m run
12 Body Weight Deadlifts
21 Box Jumps/Steps
RX is bodyweight. Scale accordingly.
Sub run with 500m row