Another exciting weekend at the gym! Thanks to all that made a WOD or a specialty program.

The action was intense once again in the CrossFit Games Opens. Seems box jumps are our bane and the gym slid a little bit in the standings. Not to worry. There’s a lot of work left! Click here for the leaderboard.

We are pleased to announce the next Oly Club Seminar April 13th. Like the last installment, this is a 6 week program that meets twice a week. This program is open to RPCF memebers and Non-Members alike. There are only 12 people allowed in these sessions and we have already filled 3 spots. For more information and to register click:

CrossFit Coquitlam

Today’s WOD is a special birthday WOD. Michael Herberts came to us just over two years ago. I’ll always remember the Intro. He almost didn’t make it. The first few sessions were like pulling teeth (Michael is a dentist…see what I did there?). I wasn’t sure if he was going to stick it out. Today he is an inspiration in our gym. You’ll usually find him at the 730PM class 3 or 4 nights out of the week. One of the few 55 year olds I know that can do levers in the rings. Always putting out the effort of a man half his age. And currently ranked 18th in the Men’s 54-59 division of this year’s CrossFit Games. Thanks for being part of our community Michael. Happy Birthday! (P.S. Michael is responsible for this WOD. Please redirect all worries and concerns to him.)

Warmup – 10 Minutes
Begin with Teddy Bear Headstands. Work your way into a full headstand, then bring your knees down towards your elbows, attempt hand stand pushup.
If all you get is 10 minutes of Teddy Bear Handstands, that’s bank.
Comfortable on the floor, move to a wall and practice Kipping Handstand Pushups


WOD – “Freedom 55
400m Run
25 Pushups
25 Abmats
25 Box Jumps
25 Pullups or RingRows
25 Air Squats
100 Single Unders
400m Run

Performance & RX
400m Run
55 Pushups
55 Abmats
55 Box Jumps
55 Pullups
55 Air Squats
55 Double Unders (or 165 Single Unders – Perf)
400m Run