Main – CrossFit Group WOD

Colby has organized another blood drive. We’ll be bleeding en masse Friday February 7th at the Coquitlam Christian Centre. There is a sign-up sheet on the corkboard at the gym. Roll up your sleeves and earn a free cookie (no points deducted for this one).

Also, as part of the BFIT Days, we are organizing a touch football game at Percy Perry pArk this Sunday at 11AM. Just an hour to get a fun huff and puff up before the Superbowl. All welcome! Check out the BFIT Group for more details.

800m Run or Row (No Measure)

Easy jog
Followed by 5 minutes ankle & hamstring mobility

1000m Row (Time)

Max Effort 1000m Row

01302014 Belly up to the Bar (AMRAP – Rounds and Reps)

3 Rounds
AMRAP 3min:
7 Hang Power Clean
7 Bar Facing Burpees
Rest 1 minute between rounds