Olympic Weightlifting Crossfit Coach Parm

Hey everyone,

Firstly I’de like to start off with letting everyone know how impressed I was with the efforts of yesterday’s WOD. There was some great energy flowing and partnering up seemed to give everyone an extra boost!! Fantastic work!! I really hope some of you took my advice and exchanged a number or two.

Olympic Weightlifting Seminar 

I’ve got some really exciting news today as Parm Phangura has decided to run another Olympic lifting seminar down at the box. If you’re not aware of who Parm is, he’s one of Canada’s best Olympic lifters and has represented Canada on a National level for almost a decade. He’s an amazing coach with a great personality and has helped developed Mike, Ty, Tom and I in our lifting mechanics. I would highly recommend him and attending his seminar. The cost is only $50.00 and it runs on Saturday July 28th from 1-3pm. Spots are limited so please sign up on the whiteboard or speak to one of the coaches. For more on Parm please visit this link http://rockypointcrossfit.ca/professional-olympic-weightlifting-coaching/

 Todays WOD: 

Today calls for a hero WOD of massive proportions. No results list or strength today, just movement prep on the heavy squat clean and then hit it hard!


Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box

Women – 95/24


Nine rounds for time of:
95 pound Squat clean, 7 reps
8 Burpee box jumps, 24” box

Women – 65/20

6 rounds for time of:
15-25 pound Squat clean, 7 reps
8 Burpee box jumps, 12-15” box

*Fitness and Performance
If your front squat or deadlift is needs work you should choose one of the variants, hang power, hang squat or power clean. Avoiding the trouble movement until you have worked on it and corrected your faults.