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CrossFit Coquitlam February 28th, 2013

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If you are looking to buy a ticket for OP MARITU this weekend, the link is no longer active. But you can still take part. Come by at 11AM Saturday and you can pay at the gym and we’ll get the $ off to the trust fund. We’re also accepting donations at the 9AM and Noon WOD as well.

1 Week to go until we learn what CrossFit Games Open 13.1 is revealed! If you have not registered yet you must talkto a coach and get this done! We’re also going to have a little fun and everyone is invited to play. We’ve started a pool. Cost = $5. You write down what you think WOD 13.1 is going to be. Next Wednesday when the WOD comes down from HQ we’ll open the envelopes. Person(s) closest in their guess of the WOD wins the pot.

There are only 8 Canucks tix left. Talk to Tom or Ty if you want one. March 14th against the Predators.

Today’s WOrkout

Warmup
3 Rounds
Hold L Seat – #0 Seconds
10 Standing Dumbbell Inverted Cross
50 Hollow Rocks

Strength
Benchpress 3-3-3-3-3

WOD
Fitness
50 Single Unders
10 Sit-up (abmat)s
200 m Run (To the stop sign…love that hill!)
40 Single Unders
20 Sit-up (abmat)s
200 m Run
30 Single Unders
30 Sit-up (abmat)s
200 m Run
20 Single Unders
20 Sit-up (abmat)s
200 m Run
10 Single Unders
10 Sit-up (abmat)s
200 m Run
Post total time.

Performance
100 Single Unders
10 Sit-up (abmat)s
200 m Run (To the stop sign…love that hill!)
80 Single Unders
20 Sit-up (abmat)s
200 m Run
60 Single Unders
30 Sit-up (abmat)s
200 m Run
40 Single Unders
40 Sit-up (abmat)s
200 m Run
20 Single Unders
50 Sit-up (abmat)s
200 m Run
Post total time.

RX
50 Double Unders
10 Sit-up (abmat)s
200 m Run (To the stop sign…love that hill!)
40 Double Unders
20 Sit-up (abmat)s
200 m Run
30 Double Unders
30 Sit-up (abmat)s
200 m Run
20 Double Unders
40 Sit-up (abmat)s
200 m Run
10 Double Unders
50 Sit-up (abmat)s
200 m Run
Post total time.

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

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