The first week of Crossfit.com programming has been fun! For myself, I can’t wait to check the site at 5PM everyday to see what tomorrow’s WOD will be. Don’t forget, we are aiming to run a “3 days on, 1 day off” schedule. If you miss one of the 3 days, you will be able to make up for it on the “rest day”. Again, if you have any questions or concerns, talk to one of the coaches.
You’ve seen the note on the whiteboard regarding next Sunday’s Weightlifting seminar with Parm Phangura. Parm recently competed in the World Weightlifting Champioship held in France. Not only is Parm a helluva lifter, he’s also a very talented coach. Parm has an eye for detail and can quickly articulate the corrections you need to make to lift more effectively. This is a 3-hour, hands-on seminar that will make you a more powerful Olympic Lifter. We will be covering the Power Snatch and the Power Clean and Jerk. We are restricting the number of participants to 20. There’s no better place in Vancouver than at Rocky Point CrossFit to become a better athlete! Click here to view our calendar, go to the 27th and register!
3 sets of 6-8 Power Snatch + Overhead Squat; 2 second rest at bottom
rest 90 seconds between sets.
Nutts (40 minute time limit)
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
100 Wallball shots, 20 pounds, 10′
Run 400 meters with a 45lb plate