whitewater crossfit

Another pic from our whitewater rafting trip last June. Truly is an exhilerating experience. Rocky point CrossFit is organizing a group trip on July 12-14th at the REO Rafting Resort. This is open to your friends and family. Check out there website for more info and you can register here.

1/ Larry Young 5KM run this Sunday morning 9AM at Stanley Park. Info and tickets here.
2/ Last day to sift through the Lost & Found clothes.
3/ CrossFit Games Regionals taking place at the Richmond Oval June 7-9. Tix are limited. Get yours here.
4/ Tough Mudder June 22nd. There is still time to register and join the Rocky Point Tough Mudder team for a great day! (Yes…you are in good enough shape to do this.)

Today’s Workout
Warmup – 3 Rounds or 10 minutes
Plate Twist – 10 per side
Scissor Kick – 15 per leg
Sledgehammer Swing – 5 per side
200m Run

Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5+ at 85% 1RM Rest as needed between sets.

Complete 4 rounds:
Each round consists of 3 cycles of the following:

2 Front Squats – 80% of 1 RM
10 Balls Slams – 20 lbs
1 Rope Climb – 15 feet – Progression is 10 Ring rows (as supine as possible) or 5 Strict Pull-ups

Rest 2 minutes betweeen rounds.

Post Round Times