Main – CrossFit Group WOD

BFIT Day Coming up Sunday October 19th. Sign Up details coming this week.

Blood Donor Clinics this week:
Oct. 6 – Port Coquitlam
Northside Church Grace Campus – 2606 Kingsway Avenue
1:00 PM – 8:00 PM

Oct. 8 – Coquitlam
Place Maillardville Community Centre – 1200 Cartier Avenue
1:00 PM – 8:00 PM
(I’ll be hitting up this one around 4)

400M & Squat Prep (No Measure)

400M Run or Row

Coach Led – Squat prep, 10mins of squating, lunging, jumping squats, slow squats, fast squats, wide stance, narrow stance, holds, and glute bridges

Overhead Squat

Back Squat

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups