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Wednesday August 20 2014

Main – CrossFit Group WOD

Coach Spenser is back in BC for a few days. He’ll be dropping in to do the 430PM Class tomorrow. C’mon by and say Hi!

BFIT DAY – Praetorian Race
We have a small team from RPCF heading out this Saturday to Abbotsford for the Praetorian Race.
Our time slot is 11:30AM
Our pace will be “Civilized”.
Our goal, to complete the 6KM course and have a lot of laughs.
If you haven’t tried one of these Adventure Races, this is the ideal one to do.
To sign-up go to: http://www.praetorianrace.com/abbotsford-b-c/
Look for Team “RPCF”, Password “RPCF” and use the code “Praet15″ for a 15% discount
Then let Coach Tom know and we’ll carpool from the gym.

BFIT DAY – Black Tusk Hike
We’ll journey to Rubble Creek early Saturday August 30th.
We’ll hike to Garibaldi Lake where the crew that plan to camp overnight can stow their gear. Then we’ll continue up to Black Tusk!
There are several who are planning on making this a day-trip. Definitely doable. Total distance is 29KMs.
But I’m looking forward to spending the night in Alpine Meadows, hot coffee in the morning, and peeing behind bushes.
I’ll rig up the trailer to haul gear to the trailhead.
There will be a sign-up/Carpool Sheet on the corkboard Monday Morning.
Here is some more information on the hike: http://www.vancouvertrails.com/trails/black-tusk/

CoachLed/BarbellFloss/Bridges/World’s Greatest Stretch (No Measure)

Coach led dynamic warmup
Barbell over quad
15 Glute bridges
Superman complex
40 second worlds greatest superman stretch

Back Squat (3-3-3-3-3-3-3)

7×3 of speed squat

70% 1 RM. Focus on slow and controlled down, explosive speed on the way up, keep flat on feet.

08202014 AMRAP KB PushUp Ladder (AMRAP – Reps)

12 minute ascending ladder (5 reps, 10, 15, 20……)

KB swings
Pushups

Rx+ 70/53
Rx 53-50/35
Performance Intermediate. 35-45/25-35
Fitness 25/15

Score is total reps completed.

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