Big News! Rocky Point CrossFit and CrossFit Meadow Ridge are organizing a Ski Trip to Big White Ski Resort on February 9-11. Trip includes luxury transport by coach, accomodation and skiing. Follow this link for more information and to sign up.

 or our Facebook Event Page

Reminder, we need to know if you are coming to our Christmas Party on the 16th. If you can’t get your name on the list, shoot me a message and I’ll add you to it.

Want to something cool? Check out who made the CrossFit Football Page today!

We are mid-week on our return-to-Girls workouts. Two benchmarks for you to improve on:

3 Rounds (not for time)
10 Med Ball Cleans
10 Wall Balls
10 Ring Dips
1 Rope Climb

500m Row Max Effort (record this benchmark)

then you’ll need about ten minutes to recover. Get your bar ready and keep warm with some JointMob. Next up?

We revisit:

Thruster (95/65)

“Fitness” use up to 65lb bar max and do assisted pull-ups or ring rows.