Main – CrossFit Group WOD

Our Christmas Party is this Saturday. As you may or may not have heard, we pulled the plug on the original venue due to low numbers signing up. We have a backup at The Gillnetter. This is a smaller venue and there are only a few spots left. Tix are $30. If you want to come, you can get your tix here: RPCF Christmas Party December 14th at The Gillnetter

Tabata – Coach’s Choice (No Measure)

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

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up

Power Clean (4,4,3,2,1,1,1)

T – Balls (Time)


3 rounds for time

20 Ball Slams
40 Wall Balls
400m Ball Run
Tristen Georgiou is a charter member at RPCF and one of our closest friends. He brings a positive attitude matched by few at each and every session and truly embodies what it means to be an athlete at Rocky Point Crossfit . He’s a man of strong ethical character, is non judgmental and trains for function, mental well-being, and fun. He’s always participating in RPCF outings and events but most importantly, he’s always smiling, loves to laugh and is quick to show respect and compassion to anyone that approaches him. This one’s for you T – Balls!!