Main – CrossFit Group WOD

BFIT Day! This Sunday! 10AM! Kerrigan Gymnastics! Free to RPCF Members! Bouncy, trouncy, flouncy, pouncy, fun fun fun fun FUN!

So uh….The CrossFit Games Opens Registration opened yesterday. If this is something you are considering doing, talk to a coach. This is a tough, yet very rewarding 5 weeks. First Open WOD 14.1 gets started on Feb 27th. If you are interested in being a judge for the Opens, it is necessary that you complete the online Judges Course provided by CrossFit HQ. We’ll be running the judged events on Thursday nights and Saturday mornings. (Subject to change) Once again talk to a coach about registering and judging. Here’s to a great Games Season! Let’s make it 4 years in a row that Rocky Point CrossFit sends a team and individuals to Regionals!

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰
5-10 Minutes mobility (Coach will lead)

Wall Sit

Max Effort Wall sit. 90 degree angle at knee.
There will be three attempts at a max effort wall sit. Coach will call times.

Handstands & Rope Climbs (No Measure)

15 Minutes tech working on Handstand walks and rope climbs.

01162014 – Jack Rabbit Slim (Time)

For Time:
40 Double Unders
40 Box Step (24/20#)
30 Double Unders
30 Shoulder to Overhead (95/65#)
20 Double Unders
20 Box Step (24/20#)
10 Double Unders
10 Shoulder to Overhead (95/65#)
Performance Weight – 55-75/45-65
Fitness Weight – 45/35

Single Under: Double Under