Spartan Race CrossFit

Congrats to the crew from Rocky Point CrossFit that ran the Spartan Race, in the snow, on the weekend! Only 3 weeks to Tough Mudder. Any one else want to join the RPCF team? Talk to one of the coaches.

Friday morning the action gets underway at the Richmond Olympic Oval. CrossFit Games Regionals – Canada West! Hope you can make it out to cheer on our team. Stacey, Viki, Jen, Casey, Spenser and Nathan are ready to compete!

Today’s Workout:

Warmup – 3 Rounds (10 minutes)
10 Kneeling Jump Squats (Start by kneeling. Generate enough power to jump to your feet and come to full extension)
10 * Single Leg Glute Bridge (per leg)
10 Barbell Good Mornings

* Start laying on back. Feet flat. Shoulders stay on the floor. Bend one leg towards your chest. This starting position. Drive through the heel, raising your glutes off the floor. Extend as far as possible. Keep shoulders on ground.

You have 15 minutes to build up to a new 1RM Shoulder Press.

AMRAP 12 Minutes
3 Stink Bugs
6 Box Dips
9 Pull-Ups – Assisted
200M Run or 250 Meter Row

Performance / RX
AMRAP 12 Minutes
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
200M Run or 250 Meter Row