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CrossFit Coquitlam January 23 2014

Main – CrossFit Group WOD

We’ve set up a private #BFITDays Group in Facebook. In it we’ll be posting upcoming events, pics and vids. If we have not got you in the Group, message a coach and we’ll get you in.

This Sunday we are storming the Coquitlam Crunch at 10AM. Here’s a link for deets https://www.facebook.com/events/527471610684530/?ref_newsfeed_story_type=regular.

Coach Spenser, Katrina and The Prince compete this weekend at th CF North Van Challenge. Should be a good show! More deets here. http://westcoasttriplecrown.com/crossfit-north-vancouver-challenge/

Finally, this Friday Evening at 7:30PM we’ll break out the dodgeballs and get a pick-up game started. All are welcome. And no, it doesn’t hurt when you get hit. If if it’s flush on the nose, from 6 feet, thrown by Zach.

Mob Row (No Measure)

100m row strictly with arms (no help from legs or torso)
– mobility work
200m row using torso and arms ( no help from legs)
– mobility work
300m row using full body
– mobility work
note: larger classes will partner into groups of 3 to 4 mobility work will be done while
waiting for turn on rower.
coaches will group teams at random
– each team member must introduce themselves and share a fond memory – it can be
on any topic and from any year

Weighted Hip Raise (No Measure)

1. Lie face-up on the floor with your knees bent and your feet flat on the floor. Place
a weight plate on your hips.
2. Raise your hips so your body forms a straight line from your shoulders to your
knees. Pause for up to 5 seconds in the up position, then lower your body back
to the starting position.
8 – 8 – 8 – 8
advanced athlete
– use barbell across the hip crease and work up to a heavyish weight
– use a box to elevate legs
all athletes
– count 3 sec on the negative

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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