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Happy Friday! Voot!

So, I was talking up the Salutation Nation 2011 event to be held at Rocky Point Park. This event is being run by lululemon Coquitlam. Lo and behold, I thought to double check the date. It is not tomorrow at 9AM! doh! It is September 10th at 9AM! Sorry.

However, the Noontime WOD goes done Saturday. I’ve been thinking about this one all week. I know that they tend to lean on the side of diabolical, but if you have a friend or family member that has been wanting to give CrossFit a try, please bring them. Saturday’s are free drop-ins! (But the water is $11)

Today’s Workout:

Buy-In: AMRAp 5 Minutes

1 Wall Climb

2 Pistols per leg

3  Pull-up Negatives (Lower yourself as sloooowly as possible)

4 Dips (Ring or static)

5 Tuck Jumps

Rest 5 Minutes, then:

AMRAP 12 Minutes:

10 Knees-to-elbows

20 Box Jumps

30 Walking Lunges


100 Double-Unders (No single Subs! 5 Minute double under practice or 100 DUs. Whatever comes first)

Have a great weekend!!!