Main – CrossFit Group WOD

NO WOD HERE SUNDAY! We’ll see you at the Terry Fox Run in PoCo!
Hyde Creek Community Centre, 1379 Laurier, Port Coquitlam
Registration: 8am – 10am, Run Start: 10am, Event Close: 1pm
10km, 6km, 2.5km; Suitable for bicycles, wheelchairs/strollers and rollerblades; Dogs on leash welcome.

On Monday we begin the 40 Day #bfitlovelife Wellness Challenge! It’s almost mid-September and what a great way to leverage the hard work you’ve done thus far. Click here to moncler uk join the group. There are 2 documents on that page that contain the rules along with a spirited discussion.

I’ve posted a draft of the RPCFO roster on the corkboard. moncler outlet Have a look. If you signed up, please confirm (unless you have already done so) that you are g2g for next Saturday!

Run/OHS/Burps/Lungs/Rings&Glutes (No Measure)

run 400m


2 rounds

10 moncler sale Overhead Squats (dowel)
10 Burpees
10 Lunges
10 Ring Rows
10 Glute Bridges

Beginner Ring Routine

Perform all set for each movement back to back with a short rest between.

– Top position 3 x 5-10 secs
– Dips 3 x 3-5 reps
– Reverse row sitback moncler jackets 3 x 3-5 reps
– Tuck/L-sit 3 x 5-10 secs
– Chin/Pull up 3 x 1-3 reps

09112014 PowerCleans/T2B/Box (AMRAP – Rounds and Reps)

10 min AMRAP

4 Power Cleans
6 Toes to bar
12 Box Jumps/Steps

Rx – 155/105
Perf/Int – 95-135/75-95, cheap moncler strait leg raise
Fitness – 10lbs dumbells – 65lbs, knee raise