Happy New Year! 1-1-14

Happy New Year!! There are no classes at Reebok CrossFit ONE today, take the time to set goals for the new year, reflect on your accomplishments and get ready to come back on Wednesday! Regular class schedule will resume on Thursday, 1-2-14! Announcements for the New Year!  RCFONE Strength – Starts week of 1/6/14 – Email Austin Malleolo for sign ups  Women’s Strength – Starts week of 1/6/14 – Email Denise Thomas for Sign ups  MW-WOD – Starts week of 1/6/14 – Email Matt Dellavalle with Questions Women’s Class – Starts week of 1/6/14 – Email Erika Snyder with Questions  Details here… ———- WOD: Five Rounds for time: Run 400 m 50 Air Squats ———-...
Tuesday 12-31-13

Tuesday 12-31-13

Schedule this week: *Tuesday 12/31 – Open Gym 7:00 – 2:00pm *Wednesday 1/1 – Closed *Thursday 1/2 – Regular Schedule Announcements for the New Year!  RCFONE Strength – Starts week of 1/6/14 – Email Austin Malleolo for sign ups  Women’s Strength – Starts week of 1/6/14 – Email Erika Snyder for Sign ups  MW-WOD – Starts week of 1/6/14 – Email Meagan Burns with Questions Women’s Class – Starts week of 1/6/14 – Email Erika Snyder with Questions  Details here… ———- WOD Open Gym 7:00am – 2:00pm 3 suggested WOD’s 1. Benchmark –  Nancy Five Rounds for time: 400 m Run 95 pound Overhead squat 2. Classic Main Site – Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups 3. Chipper – 2012 CrossFit Games Chipper 10 Overhead squats (155 / 105 lbs) 10 Box jump overs (24” / 20” box) 10 Fat bar thrusters, (135 / 95 lbs) 10 Power cleans (205 / 125 lbs) 10 Toes to bar 10 Burpee muscle-ups (40 Burpees if you can’t do Muscle-Ups) 10 Toes to bar 10 Power cleans (205 / 125 lbs) 10 Fat bar thrusters, (135 / 95 lbs) 10 Box jump overs (24” / 20” box) 10 Overhead squats (155 / 105 lbs) ———-...
Monday 12-30-13

Monday 12-30-13

Schedule this week: *Tuesday 12/31 – Open Gym 7:00 – 2:00pm *Wednesday 1/1 – Closed *Thursday 1/2 – Regular Schedule Announcements for the New Year!  RCFONE Strength – Starts week of 1/6/14 – Email Austin Malleolo for sign ups  Women’s Strength – Starts week of 1/6/14 – Email Erika Snyder for Sign ups  MW-WOD – Starts week of 1/6/14 – Email Meagan Burns with Questions Women’s Class – Starts week of 1/6/14 – Email Erika Snyder with Questions  Details here… ———- WOD Open Gym 7:00am – 4:00pm 3 suggested WOD’s 1. Benchmark – Jackie  1000 meter row 45 pound Thruster, 50 reps 30 pull-ups 2. Classic Main Site – Five rounds for time of: 95 pound Power clean, 21 reps 12 Handstand push-ups 3. Chipper – Dirty Dozen  For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents ———-...
Sunday 12-29-13

Sunday 12-29-13

Schedule next week: *Monday 12/30 – Open Gym 7:00am – 4:00pm *Tuesday 12/31 – Open Gym 7:00 – 2:00pm *Wednesday 1/1 – Closed *Thursday 1/2 – Regular Schedule Announcements for the New Year!  RCFONE Strength – Starts week of 1/6/14 Women’s Strength – Starts week of 1/6/14 MW-WOD – Starts week of 1/6/14 Women’s Class – Starts week of 1/6/14 Details here… ———- WOD Box Closed Rest Day ———-...
Saturday 12-28-13

Saturday 12-28-13

Schedule next week: *Monday 12/30 – Open Gym 7:00am – 4:00pm *Tuesday 12/31 – Open Gym 7:00 – 2:00pm *Wednesday 1/1 – Closed *Thursday 1/2 – Regular Schedule Announcements for the New Year!  RCFONE Strength – Starts week of 1/6/14 Women’s Strength – Starts week of 1/6/14 MW-WOD – Starts week of 1/6/14 Women’s Class – Starts week of 1/6/14 Details here… ———- WOD Box Closed At Home WOD  5 rounds for time: 30 Squats 20 Sit Ups 10 Hand Release Push Ups ———-...