Main – CrossFit Group WOD

Just a reminder, we’re not doing Dodgeball this Friday. But we’ll kick it off again next Friday at 730PM. It’s time we get a tourney going!

Final week for CF Games. This Saturday we’ll conclude the Opens with 14.5. Come on out and show your support to the courageous RPCFers who put it on the line. Of note: Casey Inglis sits on the bubble for qualifying for Regionals. A good result this Saturday sees Beef at The Richmond Oval in May. Mike “Gorilla” Perrier sits 5th place in Canada West in the Master’s 45-49 division. And Coach Tom moved up another place to 8th in Canada West for Master’s 40-44.

Coach Led – 10 min (No Measure)

Warmup movement and mobility

Hang Clean Complex

1 mid-thigh
1 below knee
1 2” above ground
20 mins to work up to a heavy power clean complex.

4 X 400m Run (4 Rounds for time)

4 Rounds

Max Effort 400m Run

3 Minute Break between efforts