Call Us: 604.526.5196

Friday December 12 2014

Main – CrossFit Group WOD

We only have a few days left to buy your Christmas Dinner tix. There are 3 ways to get them:

1./ The old Zen link: http://bit.ly/12K4VKC
2./ Pay a coach at the gym
3./ We’re using Shopify to setup all of our events, clothing and more. You can find the Christmas Dinner here: http://bit.ly/1z4ErPH

Our new RP Fitness clothing is arriving next week. You can pre-buy them online: http://rocky-point-fitness-health-club.myshopify.com/
or in the Gym from the new POS that we’ll have setup Thursday afternoon.

Dowels/Presses/TGUs (No Measure)

Run 400 m

2 rnds

10 dowel dislocates

10 Prone OH press

2 TGU/side

Shoulder Press (5-5-3-3-1-1)

Ode to the Fargo Chipper (Time)

WOD

“Ode to the wood chipper in Fargo”

50 KB swings 50/35

50 Goblet squats 50/35

50 Push-ups

50 Situps

50 Pull-ups

50 burpees

Intermediate Scale:

KBs = 35-45#/20-35#

PullUps = Assisted

Beginner Scale

KBS = 25-35#/15-25#

PullUps = Ring Rows

Burpees = Squat Thrusts

Reduce Reps to 30

RX+ = Complete the WOD under 17 Minutes
If you complete the WOD as RX+, you have unlocked:

200M Sled Push – Bodyweight (Time)

Add your bodyweight to the Sled. Start at carpet; push to end of driveway; return to carpet.

Put bodyweight in notes

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




*




*




*




*



*