The Gorilla in his natural habitat. Prepping for the CrossFit Games.

Main – CrossFit Group WOD

Final Reminder: Dr Andrea Sywak’s Shoulder Seminar takes place Saturday morning at 10AM. Hands on. Learn lots about the white and pinks bits that make up your shoulder.

The RPCF 60 Day BFIT Challenge gets underway this Saturday. If you have not already done so, grab a row on the big screen and get ready to score. If you are not in today or over the weekend, don’t fret, you can grab a row on Monday.

New News! Next Sunday we’ll be having a BFIT outing across the parking lot to Kerrigan Gymnastics. Stay tuned for the official time and deets. Bouncy, bouncy, bouncy!!!!

Coach Led – 10 min (No Measure)

Warmup movement and mobility
5 mins shoulder mobility

Shoulder Press (5 – 5 – 5 – 5)

01102014 Gerard Hates CrossFit (Time)

For time:
25 Pull-Ups
200m Run X 2
50 Floor Wipers 135/95 lbs
200 m Run X 2
50 Wall Balls 20/14 lbs
200m Run X 2
25 PullUps