Main – CrossFit Group WOD

1./ We are still hammering a time with Vancouver Circus School. They keep clowning around.

2./ Rocky Point Christmas Dinner – Decmber 20th. Dinner served at 730PM. The Gillnetter. $21. Buy Tix here.

3./ Remember the CrossFit Blood Drive Challenge in October? Guess what? Rocky Point had the most donors!!!! So that means one of you has won a dinner for two. We’ll let you know soon.

200m Run Forward 200m Run Backwards (No Measure)

Pair up. Forward runners spot backwards runners.
This will be done in the gym. 10 there’s forward. 10 backs backward.

Followed by coach-led shoulder mobility work

Turkish Get Up (5 – 5 – 3 – 3 – 2 – 2 – 1 – 1 )

11252014 Farmer/Burp/WB/DU (Time)

3 rounds

200m KB farmer’s walk (50#/45#)

This is 13 lengths of the gym.

12x Burpees

2min rest (You watch the clock for your rest period)


Wall Balls 20#/14#

Double Unders

Score includes rest time