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CrossFit Coquitlam January 9 2014

Main – CrossFit Group WOD

Reminders

1./ The RPCF 60 Day BFIT Challenge gets rolling this Saturday! Feel free to claim a row on the big scoreboard at the gym. Once again, if you need more info head on over to the BFIT Challenge page.

2./ Dr Andrea Sywak is running a Shoulder Seminar this Saturday. We’ve set up an Event Page on FB. Check it out for more deets.

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Followed by 5 Minutes of Ankle Mobility

Thruster (3RM)

Spend 15 minutes working up to a heavy 3RM Thrusters

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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