Call Us: 604.526.5196

Monday November 24 2014

Main – CrossFit Group WOD

Upcoming Events:

1./ BFIT DAY Circus School – Check here tomoorw for time/day and tix
2./ Rocky Point Christmas Dinner – Decmber 20th. Dinner served at 730PM. The Gillnetter. $21. Buy Tix here. https://rockypointcrossfit.sites.zenplanner.com/retail-product.cfm?productId=445ACD00-031F-4654-A056-913AE667D018

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰
Alternating 12 Rounds:

Squats

KB Swings

Back Squat (5-5-5-5-5)

Lift Throw Kick (AMRAP – Rounds)

15 minute AMRAP

5 Power Cleans 155/105lbs

10 Wall Balls 20/14lbs

10 Toes to Bars
Scales:

Intermediate

5 Power Cleans 95-135/65-95

10 Wall Balls 20/14lbs

10 Toes to Bars or Knees to Elbows

Fitness

5 Power Cleans 45-65/35-55

10 Wall Balls 14/10lbs

10 Leg Raises or Abmats

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

Request A Complimentary Fitness Assessment Below:




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