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CrossFit Coleraine

Today’s WOD 30th April 2015

Catch up.

Spend 15min catching up on strength/skill you missed this week or pick a skill to work on.

Conditioning.

4 sets. On every 3min complete
200m run
5 thrusters 70/45kg (thrusters to be unbroken)
10 step down box jump 30/24

Rowing Workshop

** CrossFit Coleraine is hosting a ROWING WORKSHOP **
Saturday 20th June 2015
12-2pm
ONLY £10 per person and JP will be bringing lots of rowers with him so there will be plenty of rowing time.

We are committed to giving members the opportunity to develop all their skills and rowing, as the Open has highlighted, is a skill requiring attention! Love it or hate it, rowing is featuring more and more in qualifiers and competitions and we have the opportunity to take advantage of the knowledge and expertise of Jonathan Mitchell, CrossFitter, rowing competitor, coach and medal winner.

JP has over 10 years experience as a competitor – progressing from Coleraine Inst to competing at multiple world championships. This includes silver and bronze medals as a junior at the European Championships in 2008, 2009 and bronze at the World university championships in 2010. In 2011, he competed at the under 23 worlds as a lightweight sculler (competing at 72.5kg) finishing 15th, then raced a lightweight pair and finished 9th. In 2013 he competed as a heavyweight in the 4s event, again finishing 9th.

JP has Rowing Ireland level one coach qualification, coaching a local club teaching novice women and then junior rowers. He coached in Australia for 9 months competed through to national level. He currently coaches at Coleraine Inst. And is a member of the Coaches Rowing Forum.

This workshop has limited places which are secured by payment, we are very fortunate to have such a skill set at our disposal with one of our own CrossFit Coleraine members and we would encourage you to take advantage of his knowledge and experience.

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