Call Us: 604.526.5196

Monday November 12, 2012

We’re nearly halfway through the Whole 30 challenge. It’s been a tough go just keeping yourself in check. But what if you have kids? Well Mom and Dad, you are an awesome role model. Not only are you doing yourself a solid, but your kids are looking at every move you make and wondering why they can’t be as awesome as you. Keep up the hard work Mom and Pops! Show those kids what’s what! Turn them into the Primal little savages we want to see hanging off our pull-up bars and chucking med balls at each other! Feed them the same way you are eating on this Whole 9 challenge.

Ahoy! Save this link on your phone and put the bookmark on your phone’s homepage! This is our website in easy-to-digest mobile format. Eat it up!

Rocky Point CrossFit.com on Mobile!

 Just a reminder, we have limited hours today:

9AM Group Class

Noon – Foundations Class

4:30PM Group Class

There will be Open Gym from 12 to Noon. So come on in to work on whatever you want. Do a WOD of your choice, or do today’s WOD:

Warmup

Alright, you want to pull off the ultimate party trick? Let’s start working the Human Flag. This is Part 1 on the progression to the Flag.

then:

Deadlift

5-5-5-5-5

WOD

Fitness

Complete as many rounds and reps as possible in 12 minutes of:
5 Power cleans (65 lbs)
10 LSit Raises
15 Wall balls 10-14lbs

Performance

Complete as many rounds and reps as possible in 15 minutes of:
5 Power cleans (105lbs / 60lbs)
10 Toes to bar
15 Wall balls (16/10 lbs to 10’/9′ target)

RX

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20/14 lbs to 10’/9′ target)

This is for Viki and everyone else who expects to see a pic from the gym, but I have failed to deliver….

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




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