Main – CrossFit Group WOD

Our next BFIT day is nearly planned. We’re going to spend a couple of hours at the Vancouver Circus School. No not clowning around or lion taming. But acrobatics, trapeze and a great way to spend time with your RP tribe. Go to our FB page and vote on the time and date and we’ll book it!

Also, please attend Ian McKay’s Fundraiser this Saturday night. We love Ian and want to help out his brave Foundation. For more info:

Put December 20th on your calendars for our Annual Christmas Party. Once again we will be hosted by the Gillnetter. A great menu and a charming venue. Tix are $21. We’ll have the payment button ready next week.

Coach Led / TGUs (No Measure)

5 Minute coach-led warmup

5 Turkish get-ups per side

2 Rounds:

2 Gym lengths farmers carry

1 Gym length waiters walk, each arm

10 KB swings

The Ring Routine (No Measure)

3 sets of each movement, finish all sets of each movement before moving on.

Top position (externally rotated) – 5 to 10 seconds

Ring dips – 3 to 5 reps

Reverse row sit back – 3 reps

L-sit – 5 to 10 seconds

Neutral grip pull-up – 3 slow reps


If you can not hold the top position on the rings, (Rings externally rotated, shoulders away from ears) please sub to:

1 set

front plank – 90 seconds

side plank – 30 seconds per side

3 sets

Push ups – 3 to 5 reps (slow)

Ring row (3 second pause at top of each pull) – 3 to 5 reps

Straight leg raises (performed on ground) – 6 (slow)

RX+: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups


11212014 CFGames12.4ish (Time)

100 Wallballs (20/14)(16/10)(14/6)

90 Double Unders (2:1 Single Ratio)

30 Pullups (Ringrows)