<Insert photo of kickass Rocky Point CrossFitters here>

Lotsa news on today’s blog!

1./ Saturday January 21st. Party night at the gym. Paleo potluck dinner. Bring a Paleo dish that will serve 4 people. Festivities begin at 7PM.

2./ Hangar 18 CrossFit gets started this week at 5:30PM on Wednesday. Your RPCF Membership is good at Hangar 18 at the Pitt Meadows Airport. We’ve got a bit of a snag for parking until February. Until the man-gate is installed, you must meet Michael at the gate. Mike’s # is 604 341 1491. Text or call him if you plan on hitting up a 5:30 PM wod at the new gym. At the moment, we are offering 5:30 WODs on Monday-Wednesday-Friday at Hangar 18. (Starting Wednesday!!!!) A fuller schedule in the near future!

3./Jen continues to post incredible posts on the Nutrition Blog. I can’t say it enough. If you don’t make your nutrition a priority, your efforts at CrossFit are not going to reach their potential. Quit putting crap fuel in your system. Get onto Paleo or Zone and quit making life more difficult than it has to be. Seriously folks. Paleo is simple. Paleo is a game-changer. Paleo will evaporate the pounds and put on lean muscle. You will become a better CrossFitter if you are on Paleo. Guaranteed. Keep eating sh*t and you will always be in a rut. What’s your excuse to continue eating garbage? Garbage = Flour, sugar, salt. It is poison. Don’t put it in your body.

4./ CrossFit launched a TV commercial during the Packers/Giants game on Sunday. Check it out if you missed it.

5./Rocky Point CrossFitters are awesome! Keep up the hard work!

Today’s Workout:

Deadlift: 5-5-5-5-5

rest a bunch (1 bunch = at least 10 minutes)

Today’s WOD is a quick one. Hit it as hard as you can!


Five Rounds for time of:

Five rounds for time of:
12 Wallball shots, 10 pound ball
12 Toes-to-bar (as high as your knees can rise. Control the core. Work on preventing body pendulum.)


Five rounds for time of:
12 Wallball shots, 16 pound ball
12 Toes-to-bar


Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar