CrossFit CoquitlamFirst hot weekend of the summer. Let’s carry heavy stuff out in it!

1. You have until Friday to get registered and paid up for the White Water Rafting Trip July 12 to 14th at REO Rafting Resort. Click here to register.
2. This Saturday morning, at the gym, attend the complimentary Naturopathic Medicine Seminar run by our very own Shannon Morgenstern.

Today’s Workout
10 M Bear crawl => 2 forward rolls => 20 Walking Lunges => basic dot drill x 10 => 50-meter side shuffle => 50-meter bum kickers => vault a 30″ Box? A Miata?

WOD – Coaches! This is a 40 minute WOD.
Five sets of (3 sets for Fitness)
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted — like being at the bottom of a ring dip)
30 seconds of Rest