Concept2 Rower CrossFit Coquitlam

Howdy Y’all! Hope you had a great weekend.

Parm and Sophia Phangura’s Olympic Lifting Class sold out in about a day! Don’t worry we’ll be getting another class cycle started in about 7 weeks. For those that signed up, the classes will be Thursday nights at 730PM and Saturday’s at 1PM. The regular 730PM Group class will not be held during that slot. Sorry for the inconvenience, we are working to create a few more time slots for Group Classes.

If you have not heard (or noticed) Cindy is due next month! Viki has gone to a lot of trouble to create a pool. $3 gets you a square on the weight pool and a kettlebell on the due date/time pool. Proceeds go to baby swag for CrossFit Mama and the two winners each get a RPCF Tee. The playing boards are pinned to the wall at the gym. Buy a square while you can!

Today’s Workout:

Be ready to go when the class starts. When you arrive, find a patch of real estate to get the joint mob started.
then 10-9-8-7-6-5-4-3-2-1:
Air Squats

For Time:
1600M Run

For those running during the day, we will use the alley route (could someone come up with a name for this?). 1600m Will be 4 “there and backs” in the alley. You start and finish at the door.

Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs

Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.