Main – CrossFit Group WOD

Hi Everyone! I hope you had a great, busy and fun weekend.

It was hopping at the gym! We kicked off the RPCF 60 Day BFIT Challenge. It is not too late to add your name to the scoreboard at the gym. Just find a blank row, pop in your name and start recording. The official BFIT Challenge page is here. The standings, which I will be updating nightly is here. Any questions? You can post them on the Event page which we will use to keep you up-to-date with BFIT Challenge news.

Dr Andrea Sywak gave her inaugural specialty seminar on Saturday to a capacity crowd! What a sight to see so many! And a great seminar as well. If you missed it, or if you want to see the powerpoint presentation and hear the podcast, we have archived them here.

If you have not heard already, our beloved Coach Spense is moving to Ontario!!!! There is going to be a sendoff party at The Townhall this Saturday night at 8:30PM. (Casey, could you bring along that gold kettlebell?)

Finally, we are having a BFIT Outing next Sunday at 10AM! Where? Across the parking lot at Kerrigan gymnastics! Trampolines, bouncy floors, rings, foam pits and more! This outing is free to the RPCF membership.

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Followed by 5 minutes of mobility

Spence’s Clean Complex (5 X 1)

1 Hang Clean + 1 Power Clean + 1 Front Squat
Take 290 to 120 seconds between efforts. Working up to a heavy complex.

01132014 Ball and Chain (Time)

3 Rounds for Time:
400m Run
20 Wall Balls
20 Deadlifts (155/95#)
COACHES!!! Do 2 X 200m Run if the class isn’t lit by sunlight.