Main – CrossFit Group WOD

A very big congrats to Julie, Katrin and Nikki who completed their first Adventure Race on the weekend in Abbotsford. Loads of fun! Let’s get ready for the next one.

Last chance to get your name on the list for RPCFO. We’ll be sorting through and creating teams at the end of the week.

This coming Sunday’s regular 11AM group Class will be held at the track at Poirier Rec Centre. More news to come.

It is the last long weekend of the summer. There will be only a few classes next Monday.

Overhead/duck walk/row/plank warmup (No Measure)

2 rounds not for time

– 10 overhead squats with a dowel
– Duck Walk 10 steps forwards then backwards
– 8 Dumbbell rows per side (light)
– Plank for 45 seconds front then 15 seconds per side

Push Press (2-2-2-2-2-2)

Working up to a heavy pair

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
The infamous Kelly!

Fitness/Beginners – Keep it to 3 rounds. U pick the weight.

Intermediate – If you find yourself looking at the ball more than moving it, feel free to drop weight a smidgen.