Call Us: 604.526.5196

Saturday November 22nd 2014

Main – CrossFit Group WOD

We will be gathering on this wonderful this evening (7PM – Jolly Mac’s in Surrey) to raise money for our dear friend Ian Mackay’s Peace Life Project Foundation. The Peace Life Project is a non-profit, humanitarian foundation dedicated to empowering and educating victims of war in conflict areas. Please join us for a night of fun with good drinks, good food, and 50/50 to raise awareness for his foundation and to raise money for Ian and his never-ending humanitarian efforts.

We will be pre-selling beer & burger tickets for $20 each. Also, please bring cash for 50/50, and toonie toss! If you are unable to attend but would still like to donate please let us know, as we will also be collecting donations for Ian by cash/cheque.

Dowels/Presses/TGUs (No Measure)

Run 400 m

2 rnds

10 dowel dislocates

10 Prone OH press

2 TGU/side
Then……Something else 🙂

The WOD is 3 AMRAPS. GRAB A PARTNER. Only 1 person will be working at a time.

AM1: 11222014 AMRAP 1 (AMRAP – Rounds and Reps)

8 min AMRAP

3 Cleans (135/95)(65-95/45-85)(45/35)

6 Pushups

9 Box jumps (24/20)(20/20)
2 MINUTE BREAK THEN:

AM2: 11222014 AMRAP#2 (AMRAP – Rounds and Reps)

8 min EMOM

6 Pullups

12 OH lunges (45/35)

(Can sub with front rack lunge)
2 MINUTE BREAK THEN

Long Distance Farmer’s Carry (Distance)

As Far as you can go in 8 Minutes (use 400M course)

Men 2X50

Women 2X35

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

Request A Complimentary Fitness Assessment Below:




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