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Happy Family Day!

CrossFit Coquilam

Happy Family Day everyone. just a reminder, we are running limited hours today:

6AM Group Class
7AM Foundations Class
11AM Group Class
Noon Foundations Class
430PM Group Class
530PM Foundations Class

Today’s Workout:

Warmup
50 Hollow Rocks then:
5 Minute Roll to Candlestick practice

Strength *Again, these percentages are a guideline. Be smart!*
Deadlift
5 Reps @ 75% 1RM, 5 @ 80%, 5 @ 85%
3 @ 80%, 3 @ 85%, 3 @ 90%
5 @ 75%, 3 @ 85%, 1 @ 90%
5 @ 60%

WOD

Complete as many rounds as possible in 10 mins of:
30 Double Unders (or 90 Singles)
15 Power Snatches, 75/55 lbs RX, 60/40 Performance, 45/35 Fitness

Post total rounds.

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

Request A Complimentary Fitness Assessment Below:




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