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CrossFit Coquitlam March 17, 2014

Main – CrossFit Group WOD

CF Games 14.3 is almost in the books. Great work on Saturday. If you’re anything like me, the heaviest thing I want to deadlift for the next couple of days is a bag of groceries.

We have our next BFIT outing on Sunday. Stay tuned for more details. Looks like it’s going to be the Extreme Air Park in Langley. I was looking at their photo gallery and was surprised at the number of people wearing jeans. Seriously? I’m wearing my kilt for this one. http://extremeairpark.com/

And a big congrats to Mike for winning the 60 Day BFIT Challenge! Today’s Benchmark WOD is called “The Magic Mike”.

Pelvis Alignment Drill (No Measure)

Hold position (coach will demo) for 5 seconds per side. Switch sides 3-4 times. Finish by squeezing a ball between your knees as hard as you can.
Follow up with 3 rounds of:

20 Air Squats
10 Push Ups
10 Bare bar muscle cleans

Front Squat (5-5-5-5)

The Magic Mike (AMRAP – Rounds and Reps)

AMRAP – 9mins

5x Squat Clean Thrusters @ 135 / 85
10x Bar Facing Burpees
Cashout:
Coach led mobility 5 minutes

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