Main – CrossFit Group WOD

We mentioned a few weeks ago that Rocky Point CrossFit sent the most donors to Canadian Blood Services “CrossFit Saves Lives” Drive. Michael Herberts was the name drawn for the Dinner For Two at the Sheraton Vancouver Guildford! Thanks again to all who rolled up their sleeves! See the official drawing here: http://youtu.be/WzYQis1vAuw

Townhall Meeting this Saturday morning at 10AM. Please attend. We’ve got some great things to discuss.

Christmas Dinner deadline is December 13th! You must buy your tix here: https://rockypointcrossfit.sites.zenplanner.com/retail-product.cfm?productId=445ACD00-031F-4654-A056-913AE667D018
$21 gets you a full dinner! Salad, a choice of Mains (Chicken Parm, Salmon, Rost Beef, Veggie Lasagne) and desert. (Chocolate cake baby)

Tabatas/PushUps/Airsquats (No Measure)

12042014 Dirty Diane (Time)

21-15-9

Deadlifts

HSPU

*Every Minute, STOP and do 4 Burpees

At the top of every minute, 4 burpees

Rx 225,155

Intermediate – 135-185/95-155 – StinkBugs or Box Pushups

Beginner – 65-95/45-85 / PushUps