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Crossfit Coquitlam May 17th WOD

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Aww May long weekend is upon us!! And Tommy, AKA  “The Juggernaut”, AKA “Tommy Long Balls” is back on Saturday.

Were are running regular hours this weekend with the exception of the Holiday on Monday.

Monday’s group classes will be run at 7am / 11am / 6pm, notifications will be posted as a reminder down at the box.

Foundations members are welcome to attend any of the scheduled group classes that day.

Saturday’s BBQ is still a go following up the noon class. Once again, we’ve got the meat, please let us know if you are planning on bringing a dish. Later that evening the celebration is to continue for Viki’s birthday at the Foggy Dew for any that would like to attend.

Today’s WOD:

Warm up:

3x or 5:00
5 perfect squats => bear crawl => 2 cartwheels => speed ladder => 5 perfect squats => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter bum kickers

 

Tech:

Deadlift 5 x 5 Moderate loading

 

WOD:

Fitness: 14Min AMRAP

Box Jump x 15

KB / DB Thrusters x 10 (scale weight as needed)

Double Unders x 30

 

Performance: 17min AMRAP

Box Jump x 15

KB / DB Thrusters x 10 (35lbs / 25lbs)

Double Unders x 30

 

RX 17min AMRAP

Box Jump x 15

KB / DB Thrusters x 10 (45lbs / 35lbs)

Double Unders x 30

 

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




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