Main – CrossFit Group WOD

Reminder! There will only be a 6AM and 11AM class today. The Workout you see here will not be the New Year’s Eve WOD! Technically, that is tomorrow’s Workout.

I’ll have the gym open at 11PM tonight. We’ll take our time with a warm-up, get our gear arranged and get ready to spend the first hour of 2014 doing what we love!

One of our newest Members Katrin, will be working at the Knight and Day restaurant at Lougheed and Boundary and has offered a 10% discount for RPCF members who want to eat after the WOD. Thanks Katrin! 🙂

Junkyard Dog Warmup (No Measure)

With a partner:
Hop the extended arms and legs of your sitted partner 10 times, then switch. Then Hop over crawl under your partner 10 times then switch.
2 Rounds all together.

Hip mobility work in the warmup time remaining.

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Hang Power Snatch

20 Minutes to work up to a 1RM. Your coach will be working with you on technique 🙂

12312013 Sneaker Seeker (Time)

5x 200m dash with exactly 3min rest

Score is total time less 12 minutes