Friday 12-27-13

Posted | 40 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

———-

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