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Friday! CrossFit in Coquitlam!

Rocky Point CrossFit Version 2.0……….SOON!!!

Reminder Announcement: We will not be running the Mobility WOD Saturday at 10AM. Nor will we be running the Yoga session at Noon on Sunday. Both coaches will be involved at the CrossFit North Vancouver Olympic Lifting / CrossFit competition. In case you missed it, here is the schedule of events for the weekend. Good Luck to Eve, Viki, Stacey, Spenser, Casey, Nathan, Dave, and Jesse!

Warmup
3 Rounds
10 Jumping Jacks
10 Alternating KB Swing (per arm)
10 Mountain Climbers
10 M Barb Wire Crawl

Strength
Bench Press
5 Reps @ 75% 1RM, 5 @ 80%, 5 @ 85%
3 @ 80%, 3 @ 85%, 3 @ 90%
5 @ 75%, 3 @ 85%, 1 @ 90%
5 @ 60%

WOD
Fitness
3 rounds for time of:
Run or Row, 400 m
15 Ring Rows
30 Air Squats
15 Ring-Rows

Perfromance & RX
3 rounds for time of:
Run, 400 m
15 Pull-ups
50 Air Squats
15 Pull-ups

Today’s Workout

 

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