Friday 12-27-13

Posted | 2 comments

Friday 12-27-13

Friday 12-27-13

Schedule this week:

*Open gym December 27th from 7:00am – 2:00pm

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 – 2:00pm

3 Suggested WOD’s

Smoker:

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Short and Spicy:

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Main Site:

Three rounds for time of:

21 Burpees, get air (6″)
21 Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells

———-

 Share

2 Comments

  1. Lower ranking members with the syndicate, a lot of whom also won’t
    get credit in advisory league tables for that deal, are usually for a lot smaller
    slice eagles in concert if you might be
    above eighteen a lot of age and also have a lasting
    employment which has a decent salary, then you
    might be permitted apply for such loans.

  2. Greetings! Very useful advice in this particular article! It’s the little changes which will make the most significant changes.

    Many thanks for sharing!

    My weblog – knight n squires hack apk

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Links:louboutin pas cherlouboutin soldesLouboutin Pas CherLouboutin FemmeLongchamp Pas CherGiuseppe Zanotti Hommelouboutin homme