Getting warmed up for 2012.

First off, I’d like to thank all our athletes at Rocky point CrossFit! 2011 was a fantastic year and I am looking forward to a great year ahead. It is an honour to have you at our Box. I can’t wait to see your progress this year.

We’re kicking off a Nutrition Challenge today. This is not a weight-loss contest. The whole point of this is to turn you on to a longer, healthier life. Hop over to the Nutrition Blog for more details on how we shall be scoring this challenge.

Tune into CKNW 980 AM today at 2:30PM. I’ll be on the Simi  Sara show discussing CrossFit.

As you may know, the new gym in Pitt Meadows is taking shape. We hope to be open in January. The gym is located at the Pitt Meadows Regional Airport. We have a pair of hangers that are being transformed into a CrossFit box. Your current membership at Rocky Point CrossFit will give you access to both locations. If you know someone out in Ridge Meadows that has been putting off CrossFit on account of the distance, tell them they have no excuse now! We’re trying to determine the name of the joint. Head over to our facebook page to vote on the current options or add your own (Wicked Awesome CrossFit is already taken).

The CrossFit Games Opens begin in 5 weeks! As a lead-up to this, we’ll be subbing one of the week’s “.com WODs” with one of the WODs from 2011 Opens. They are not any different from the WODs we currently do. But for some reason it gets certain people’s hearts racing in the gym when they are faced with them. Mental!

Today’s Workout:

1 Mile Run

Then Spend 15 minutes working up to a heavy Thruster.

Yep….com has rolled this old girl out again! :p


Three rounds, 15-9- and 6 reps, for time of:
45/35 pound Thruster
Assisted Pull-ups


Three rounds, 21-15- and 9 reps, for time of:
65/45 pound Thruster
Pull-ups (Assisted if necessary)



Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster