Main – CrossFit Group WOD

Day 3 of the 60 Day BFIT Challenge. Coach Errol was crowing at the 430 Class last night about hitting 2 perfect days in a row! I give him 48 more hours before he ravishes a chocolate oat bar (he loves them. wink wink) How are you doing? Any questions? Post them over on the FB Event Page. Errol and I will be posting a few FAQ Q&A videos over the next couple of days. See how you stack up, here’s the current standings!

Just a reminder, our very own 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.

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.

Whip It (No Measure)

Classic from Devo plays. You complete single-unders until you hear “You must whip it!” then it’s a double under.
5 Minutes coach-led stretch and mobility

Split Jerk (5,4,3,2,1,1)

Set 1: 5 Reps at 60-65%
Set 2: 4 Reps at 70%
Set 3: 3 Reps at 75%
Set 4: 2 Reps at 80-85%
Set 5: 1 Rep at 90%
Set 6: 1 Rep at New PR (Optional)
Rest 90secs Between sets
This is one that you can start from the rack or the Jerk Tables.

01142014 – Let’s Be Friends (Time)

7 minute AMRAP
5 Push Press (135/95)
10 Bar Over Burpees
Progression Weight:
Performance (95-115/65-85)
Fitness (55-85/15-35)