We have a tentative date at the Richmond Curling Club on Saturday February 25th from 3PM to 6PM. Want to learn to curl and have a fun game or two? HARD ON IT! OFF! OFF! There is a sign-up sheet at the gym. First 12 people to sign-up. I’ll leave space for “stand-by”.
Whenyou have a few fellas working for Kiewit you get the inside scoop on when traffic is about to get hooped. Please read if you are coming to the gym from Coquitlam on Lougheed:
“I just found out that starting Monday February 13th, Lougheed Highway (right beside Crossfit) will be reduced by 1 lane going in the Westbound direction. This is required for about 1 whole month so they can finally finish that wall just East of Crossfit building.This will mean likely traffic delays in the Westbound direction starting February 13th.
My message (or suggestion) to anyone driving from the east is this. IF you are at the Colony Farm intersection and notice traffic backup ahead of you before the traffic signal (where the ramp intersects to access United Blvd), I strongly suggest to turn right at the light, then turn right again at United Blvd, and then turn left on Cape Horn Ave. Cape Horn Ave will lead you all the way to Crossfit Rocky point but accessing from the back lot.”
4 sets of:
2 Turkish Get-ups (per arm)
rest 45 seconds
30 second side plank (per side)
rest 45 seconds
1 minute handstand hold
When we are done the “warm-up” we will spend time working on OH Squats.
Complete as many rounds and reps as possible in 10 minutes of: 60 burpees,
Dowel-15lb bar Overhead squat,30 reps
10 Ring Rows Post total rounds.
Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees, 65-95 pound Overhead squat, 30 reps, 15 Pull-ups Post total rounds.
Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups Post total rounds.