Main – CrossFit Group WOD

We have a great week of work planned for you.

Keep in mind, next Sunday is The Terry Fox Run. We’d like to close the gym this Sunday and see you at the Run. More details to come.

RPCFO Rosters coming out this week!

Fresh off his Commonwealth Games performance, Big Parm Phangura is ready to run his next Oly Lift Series. We’re sorry to announce that it has already sold out! Not to worry, we will be lining up another one in the near future.

Waiters Walk/ KB Swings (No Measure)

2 rounds

100 m waiters walk /each side
15 russian KB swings

Power Clean / Front Squat / Squat Clean Complex (1-1-1-1-1-1)

Every 90 seconds for 6 rounds

1 Power Clean, 1 Front Squats, 1 Squat Clean

Progressively increase load for tech without compromising technique.

09082014 Pullups/KBs/WBs (AMRAP – Reps)

24 min EMOM

Minute 1 – 8 Pull-ups
Minute 2 – 15 Russian KB swings
Minute 3 – AMREP
*Score is that round with the fewest number of wallballs completed

RX – 53/35 KB, 20/14 med-ball
Perf/Int – 45/25 KB, 4-6 strict pullups, 14-16/6-10 wall-ball
Fitness -15-24 mins
6-8 reps of ring row
10-12 reps of 10-25 KB or goblet squat
10 reps of 6-10 lbs wall-ball

RX+ – 70/53 KB, chest to bar pullups