Main – CrossFit Group WOD

Hope you all had a great weekend, today marks day one of Andrea Bath’s 2 week nutrition challenge. If you’re not sure of the details head on over to the Coquitlam Wellness Centre FB page. Be sure to like the page as the girls of the Wellness Centre are posting quality content regularly.

And we wanted to give a big shout out to Barons of Beef for coming out and serving up some delicious grass fed, grass finished organic meat at Brummers send off BBQ!

Goblet Squat Warm Up (No Measure)

“Row 400m

2 rounds

20 super slow goblet squats
*Keep an eye on the clock. Each squat must be 3 seconds down, 3 second hold and explosive squat up

10 Arm circles both directions

5 wall angels”

Inverted Ring Rows (3×8)

“Goats day!

3×8 Ring rows. Work towards getting completely underneath the rings, feet up on a box, or with a plate stacked on your hips

In between sets 3×8 deficit pushups. Try belly up and horn down for extra stability challenge”

Super Grace (Time)

“Super Grace!

50 Clean and Jerks for time