Jess and Stacey. (Notice Jess not looking at his medball but at the one to his left. Risky move. Medballs don’t like you to begin with. Ignore them mid-wod and start checking out another ball, you’re just asking to get clobbered.)

This Friday night, the Coquitlam Firefighters hockey team will be squaring off against the Vancouver Canucks Alumni at the Poirier Sports and Leisure Centre. Two of Rocky Point CrossFit’s own will be playing for the Firefighters. Ryan and Ryan! Tix are $7 or $20 for the family. Proceeds go to charity. For more details, click here. You can buy tix online or hit up Ryan(s) for some. Should be a fun night.

Today’s Workout:

3 Sets (not for time of:)

5 Hanging Ring Extentions (1 Right + 1 Left = 1 Rep)

5 Forward Rolls

5 Backward Rolls

(Example of ring extention)

The above tech was supposed to be the actual workout today. Due to lack of rings (and I’m not crazy about the Sotts press), we’ll be doing a mainsite gymnastics/weight WOD from September 2010.


Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots, 20 pound ball 10 Toes to bar 10 Box jumps, 24″ box

Post total rounds.