Call Us: 604.526.5196

Friday November 9, 2012

Hi guys, we’ve got a holiday coming up. There willbe limited hours on Monday. We will be blasting out the hours later to you today. Watch our FB page and your email.

I was playing around with RSS Readers today. If you’ve got an RSS Reader App for your iphone/Android, throw our page in there. Our RSS feed is http://www.rockypointcrossfit.ca/wp-rss2.php.

Today’s Workout:

Warmup:
With a Partner, 3 Rounds of:
8 Medicine Ball Situp passes (8 each)
8 Burpee Medball Tosses
8 Medball Clean Passes

then:
Power Clean 3-3-3-3-3

WOD
Fitness
*Run 1000m
25-55 pound Clean and jerk, 21 reps
Run 500 meters
25-55 pound Clean and jerk, 21 reps
Run 1 Mile

Performance
Run 1500m
125/85 pound Clean and jerk, 21 reps
Run 500 meters
125/85 pound Clean and jerk, 21 reps
Run 1500m

RX
Run 1 mile
155/115 pound Clean and jerk, 21 reps
Run 800 meters
155/115 pound Clean and jerk, 21 reps
Run 1 Mile

* The run will be out into the neighborbood around the block. 1 lap = 500m

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

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