Main – CrossFit Group WOD

Before I get to the workout I just want to say a giant THANK YOU!!!!! 2013 was a banner year for Rocky Point CrossFit!

1./ We raised a lot of bucks for Op Matiru, Vancouver Children’s Hospital, Wounded Warriors, Larry Young Memorial Scholarship, No Borders Animal Rescue Society.


2./ We launched our first Annual Big White Ski Trip. 2014 is already sold out! But stay tuned, we’ll be heading out for our 3rd annual White Water Rafting Trip, other weekend trips and stay tuned for a Sunday Funday where we will be going on some field trips!

3./ We qualified a team for the CrossFit Games Regionals event for the third year running. The competition continues to swell but watch our men and women at RPCF to deliver another great performance in 2014.

4./ We had a huge team of RPCF members band together and do the Tough Mudder together. We’ll be doing it again in 2014. Get on one of the teams! Also, I’m fairly certain I’ll be doing the World’s Toughest Mudder again next November. Looking for teammates.

5./ We started a regular Oly Lift Series of seminars run by Parm and Sophia Phangura.

6./ The 3rd Annual RPCFO Community Challenage rocked it this year at CrossFit Overdrive. We host this event in 2014! This will be our year for the trophy to come home! (Yes, Zach actually brought it to Texas)

7./ RPCF organized it’s first invitational Event, PentathaWOD! A 2 day event that saw traditional CF competition on Saturday and a Track and Field Meet on Sunday. We’re doing it again in 2014. But much sooner in the calendar! Those end of September rains were bloody cold!

8./We were nominated for Tri-Cities Small Business of the Year!

9./ This was most wonderful…We moved out of our 2nd home and into a 7000 sq foot facility!!! One of the biggest CrossFit
gyms in Canada!

10./ And finally, we made a lot of new friends and saw some incredible things happen to them!

On behalf of all the coaches at RPCF, thanks so much for letting us do what we love! We’ll always endeavour to make your CrossFit experience the best available! Happy New Year!

OK. We’re going to launch this WOD at Midnight.10-9-8-7-6-5-4-3-2-1-GO!!!

We’ll be running it again only at Noon on New Year’s Day.

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰

Nutts – Nutt’s Cup Format (Time)

With your two man, one woman team:

One person working at a time:

50 Hand Stand Push Ups
50 Deadlift 275/175lbs
50 Box Jump 30/24
100 Pull Up
200 WallBall 20/14 lbs
300 Double Unders
400 meter run with a 45 lb. plate one person only runs
Obviously the RX on this is ‘Hero’ strength. So please scale to weight and movements that maintain the integrity of movement and keeps intensity up!