Thursday 12-26-13

Schedule this week: *Open gym December 26th & 27th from 7:00am – 4:00pm 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 Open Gym 7:00am – 4:00pm 3 Suggested WOD’s Chipper: Filthy 50  50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double under Short and Spicy: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Main Site: Five rounds for time of:  Run 400 meters 15 Pull-ups 15 reps, 75 pound overhead squat ———-...