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 ———-...