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) ———-...