Don’t forget, party tomorrow night, starting at 7PM. Paleo Potluck dinner!

Michael will be running the first 5:30PM WOD at H18 CrossFit tonight. Please contact him if you plan on going. 604 341-1491. As mentioned, Michael will have to meet you at the gate to let you in. Do not be any later than 5:25 at the parking lot or you might be left in the cold. Parking will be at Cobalt Aviation. Their address is 604-11715 Baynes Rd, Pitt Meadows, BC V3Y 2V1 if you’d like to googlemap it. See below for an idea of where you are going.

Today’s Workout

Three sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Dumbbell or Kettlebell Shoulder Press x 8-10 reps
Rest 45 seconds
Dumbbell or Kettlebell Walking Lunge x 20 steps
Rest 45 seconds


1 Round for time of Jackie:

1000m row

50 Thrusters (15-45lbs)

30 Assisted Pull-ups


Two Rounds of Jackie:

50 Thrusters (45/35lbs)

30 Pull-ups – Assisted as necessary


Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

(Yup….that’s 3 rounds of Jackie)