CrossFit CoquitlamMight be a repost pic, but Sunny is a great guy to have hanging around. (See what I did there?)

Canucks tix for this Thursday night. Who needs tix? Bus leaves Gillnetter at 530PM. Ty and the gang will be at the Gillnetter between 430PM and 5PM.

Today’s Workout:

Warmup 3 Rounds – Not for time
5 Dumbbell Planche Through to V Out
5 Dumbbell Straight Arm Press Out
10 Superman

Front Squat 3-3-3-3-3

Wall Balls (10, 6)
Ring Rows
Box Jumps or StepUps (20)
KBS (25,15)

Performance & Fitness
Wall Balls (20, 14)(16,10 Perf)
Pull ups (Assisted for Perf if necessary)
Box Jumps (24,20)
KBS (53,35)(45,25 Perf)