Main – CrossFit Group WOD

A big CONGRATS to Coach Spenser, Katrina and Sunny who went and competed at the CrossFit North Vancouver Challenge. It takes a lot of grit to compete for two days! Thanks for doing such a great job for representing RPCF! And congrats to Coach Spenser who took home a 3rd place finish in the Olympic Lifting segment of the competition! To see the events they competed in and the final standings follow this link:

Katrina making the weight look like a kid’s toy.

Coach Spenser collecting hardware.

Grab a hug from Coach Spenser while you can. He’s shipping out to Ontario this week!

Coquitlam Crunch was a fine grind on Sunday. Stay tuned for next week’s BFIT Day outing. Coach Colby is in charge of programming this week. Word around the campfire is that he is organizing a Soccer game next weekend. More deets to come. Watch the BFIT Days Group page for more details.

Getting above the clouds with BFIT Day’s run up the Coquitlam Crunch.

Dodgeball Fridays is a thing now. 730PM this Fridfay evening. Get your “KILL!” on

Jordan and Tom throwing hell in our inaugural Dodgeball night.

We are two weeks into our 60 Day BFIT Challenge. How’s it going? The scores are looking good. Check out the latest standings as of Sunday afternoon.

It’s only 150 days away from the Tough Mudder! We’ve got a many already signed up. To get on the team go to the Tough Mudder registration. Register. Then you can join a team. Ours is RPCF. Password is RPCF. We’ll then divide into 2 teams on race day. A fast unit. And a “I’m going to finish this Damn it!” unit.


Have a great week; see you at thre gym!

3 Rounds Cindy (for quality) (No Measure)

5 Pullups/Ring Rows
10 Push Ups
15 Air Squats
Not for time,
Followed by 5 minutes of front rack mobility.

Ring Row & Planks (No Measure)

3 Sets of:
8 Ring Rows (Get as horizontal as possible – heels on a box)
1 Minute Plank
90 seconds rest

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
As in the past, we’ll launch this in heats. Next heat starts shortly after the rower in the preceding heat begins thrusters. Great benchmark WOD!