Main – CrossFit Group WOD

I’m afraid the gymnastics outing was a bust! No one opened the doors at Kerrigan! Bush league. We made the best of it and returned to the gym and fired up a pick-up game of dodgeball. Stay tuned, this Friday night at 7:30PM we’ll do it again and get the RPCF Dodgeball League underway. btw, we’ll re-schedule with Kerrigan in the near future.

That’s a full week under our belts for the 60 Day BFIT Challenge! I was eating perfect until I discovered Menchies in Port Moody. I blew all 4 points in 15 minutes! Here is the link to the current standings. Monday night should bring a more up-to-date scoreboard.

Wondering what all the fuss is in the RPCF Offices? We’re renovating and building The Coquitlam Wellness Centre. Dr Sywak will be moving into the more spacious treatment rooms and will be joined in the near future by a pair of RMTs. Once again, if you or anybody you know would like to book an appointment with Andra, please use the following link.

Finally, we’ll be doing a BFIT outing next Sunday morning. Coach Ty is organizing a rush up the Coquitlam Grind. Afterwards we’ll be heading out to North Van to catch Day 2 of the CF North Van competition. Katrina, Coach Spenser & The Prince are competing in the 2 day event. Day 1 is an official Olympic Lifting comp. Day 2 will be traditional CF movements. Come cheer RPCF on!

Have a great week! See you at the gym.

Have a great week! See you at the gym.

Coach Led – 10 min
Warmup movement and mobility

Should be in interesting one šŸ˜‰
Bench PressĀ (5-5-5-5-5)
Team up at a bench. Record your best set of 5. Spot your fellow RPCFer! Light Weight Baby!

01202014 Riot Night in VancouverĀ (AMRAP – Reps)

Riot Night In Vancouver
10 rounds
30 sec ball slams
30 sec get-ups (advanced athletes place hands on your head)
90 seconds rest between rounds