Main – CrossFit Group WOD

1./ Rocky Point Christmas Dinner – Decmber 20th. Dinner served at 8PM. The Gillnetter. $21. Tickets will only be available until Dec 13th! Buy Tix here.

2./ We are tentatively scheduled for December 6th at The Vancouver Circus School. Amongst other tricks we will be learning the trapeze!!!! I’ll catch you…although I get dizzy really fast when I’m upside down.


Ring Row & Planks (No Measure)

3 Sets of:

8 Ring Rows (Get as horizontal as possible – heels on a box)

1 Minute Plank

90 seconds rest

Snatch (5-5-3-3-1-1)

11262014 Run/Snatch/DU (Time)

5 rounds for time

400m Run (or Row)

10 Power Snatch, 95#/65#

50 Double unders

*Fitness = 35# – 45# and 3:1 singles

*Check yourself at 3 Rounds. How are you? Felling good, move on to next round. Full points for 3 rounds at Fitness Level.

Performance = 75# / 95#