Farmer’s Carry

Several Announcements:

1/ Weekend Sessions are a GO! What are you doing this weekend? Gettin’ fit!

2/ The Whole 30 Challenge gets underway on Monday. So you have one weekend to get it out of your system (like you didn’t eat and drink like a slob over the Holidays *wink*).  Head on over to our FB page for more info and to join the event.

3/ Rocky Point Crossfit is proud to announce it’s latest offering, an Olympic Weightlifting Club coached by two of Canada’s national athletes, Parm and Sophia Phangura. If you’re looking to improve your technique, beat your PR’s, prepare for the Crossfit Open, or develop explosive power, this club is for you! The club will be open to Rocky Point members and non-members. RPCF members receive a deep discount on tuition. Space is limited to 12 people! RPCF members can sign up here. Everyone else can register here.

Today’s Workout

10 Minutes or 5 ROunds (for quality)
5 Bar Pullups or RIngrows
10 Push Ups
15 Air Squats
1 Rope climb using Spanish Wrap

Front Squat 5-5-5 (As heavy a load as possible. Rest as necessary between sets)

With a Partner, complete for time:
3 rounds for time of:
24 Deadlifts – Body Weight *Fitness use 1/2 Bodyweight. Performance 3/4)
42 Box Jump (24/20 In.)s
Row, 1000 m