Main – CrossFit Group WOD

Lots of NEWS! (Same as yesterday with an addition at bottom)
1./ Black Tusk Hike on Sunday. If we could meet at the gym to carpool around 530AM. Bring the necessities for a long hike. More info on the hike on the BFIT Days FB Group:
2./ The regular Sunday Morning WOD at 11AM will be held at the track across the street from the Centenial Activity Centre. Here’s the link to Google Maps:
3./ FYI, Vancouver Fire Department is hiring. Check out this link for more info:
4./ I got a very interesting email from the BC Bobsled and Skeleton Association. They are looking for fresh blood to represent at the Provincial, National and International levels. They are hosting a free testing camp on September 7th. It sounds like they really need women. Imagine…Winter Olympics 2018 and one of our fine gals from RPCF is hurtling down the track at PyeongChang. All the deets here:
5./ Chelsea Liu (A 6AM regular) works at Fitness Town and asked me to pass along that her location in PoCo is accepting backpacks and school supplies as part of the annual Salvation Army “Backpack and School Supply Drive”. For more information check out:
6./ The summer competitions are wrapping up. We’ve got our own RPCFO on September 20th. There is one more of note that you might enjoy. At the moment we have a team heading to “Battle at the Ballpark”, a one day competition held at Safeco Field in Seattle. The WODs run from 8AM to 2:30PM. Followed by a ballgame (Mariners vs The A’s). If you are interested, use this link to get tix for the competition and join us afterwards to watch a game!

Twist, Kick, Glutes & Turks (No Measure)

3 Rounds – for quality – of:
20 Alternating Russian Twist
20 Flutter Kicks
6-8 Glute Ham Raises or Back Extentions
6 Half Turkish Get-Ups per side (Come to plank only)

Bench Press (5-5-5-5-5)

08282014 Thrusters/HPCs/PP/OH/FS and Burpees (Time)

For time:
20 Thrusters
20 Hang Power Cleans
20 Push Presses
20 Overhead Squats
20 Front Squats

On the minute – 5 Burpees

RX = 95/65
Intermediate = 55-85/45-55
Fitness/Beginner = 45/35 (Only 3 Burpees)
RX+ = 135/95