Call Us: 604.526.5196

Wednesday September 10th 2014

Main – CrossFit dr dre beats studio Group WOD

Terry Fox Run this Sunday at the PoCo location. Gym will be closed. See you there!
Hyde Creek Community Centre, 1379 Laurier, Port Coquitlam
Registration: 8am – beats uk 10am, Run Start: 10am, Event Close: 1pm
10km, 6km, 2.5km; Suitable for bicycles, wheelchairs/strollers and rollerblades; Dogs on leash welcome.

We have a 40 Day #BFITLoveLife beats by dre wireless Wellness Challenge starting this Monday September 15th. For more details.

Tabatas/PushUps/Airsquats (No Measure)

Coach led Tabata
then 2 rounds of:
10 Pushups
15 Airsquats

Shoulder Press (5-5-3-3) dr dre beats wireless

Weighted Pull-ups (5-5-3-3)

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Rest 60 – 90 seconds between sets, alternate between shoulder press and weighted pullups. If you can not do pullups, sub to negatives or ring rows.

09102014 Run/KBs/Pistols (Time)

Run 800m
30 KB Swings
40 Pistols (alternating)
30 KB Swings
Run 800m

RX – 50/35 lbs KB
Perf/Int – 35-45/20-25KB, beats by dre studio Goblet Lunges (25-35/10-25KB)
Fitness – 400m run/row, 15-35lbs KB, bodyweight lunges.
No RX+ today

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