Friday 12-27-13

Posted | 39 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…



Open Gym 7:00am – 2:00pm

3 Suggested WOD’s



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:


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

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




  1. Short day, let us know if you need anything!

  2. Sadly, Android devices don’t come with a video player or rather, the video is played back within the stock music player.
    Right now, the answer is no, but luckily there’s a workaround
    as with most things online. Since the launch of Nexus one, we thought
    Google will not be able to catch the market in the pace we

  3. Whiten accomplished the feat while playing for the St.
    Train vast armies to battles against enemy Factions. Six interceptions in a game, though,
    is not enough to make this list.

  4. Thus above are the possile ways to access faccebook when
    it is blocked. The twist with this player is that it
    is geared more for Spanish speaiing users. Onee can also add products,
    brannd testimonials or social media contacts sso that ans can spot them instantly.

  5. You mayy play this sports drinking game at home with your friends oor whn
    you are out in a bar drinking while watching a game. Slumber paqrties for teenage girls once was
    just about watching movie channels, talking,
    and eating snacks tilll the morning. Quarterback Ty Detmer of the Detroit Lions threw seven interceptions in a game vs the Cleveland Browns on September 23, 2001.

  6. Louis Carddinals defeat the Los Angeles Dodgers by the final score of 7-0
    at Dodger Stadium on May 24, 2013. Game Tester job openings are abundant currently, because the fact thaqt gaming
    market is thriving. Jimmy loves to rave onn topics like videro games,
    make a RPG game, summer camps and much more.

  7. I acquired a couple of e – Books that of training coiurse advised me to add Farmville neighbors, but I quickly uncovered my so
    identified as Farmville cheats – were very little less than tthe most effective game guidebook and very
    simple review plan thawt anyone could have an understanding of if they would
    just take thee time to quit shoppimg for thhe elusive Facebook Farmville cheats.
    You get big chunks of experience building useful structures on your property,
    consider the XP reward veersus thhe price and go for the cheapest
    XP bonus you can, this will help you level up faster.

    On the subject of keeping your life and information private, you must have to stick
    to a couple hard guidelines as you search
    for Farmvillee cheats.

    Feel free to visit my website … Farmville 2 Hack

  8. Hanzo replied that he wasn’t inn charge of anything other
    thn the shinobi. Hence, it was the common belief that
    its people needed to be saved. I am kage level, but I don’t get
    to be called a kage.

  9. Farmville coins are used to make experience points and to purchase
    things for the farm. 3 easxy ribbons youu have
    eawrned without having to do too much. As soon
    as a cheat or exploit is exposed, their programmers plug the hole so that we can’t take advantage of it.

  10. He’s a soul mate, so I rarely even think about this subject.

    For more on this discussion check out Michael Marley’s Greedn eyed monster:
    Don’t buy Mayweather’s retirement drivel. His famed advisor wass a wizard and hhe himself,
    is said to return tto Briton in its time of need.

  11. Right here arre some Farmville Suggesfions and
    Tricks too help you grow to be a Farmville tycoon in no time.

    When you reach a certain level in the game, you will need too get neighbors in Farmville beyond your known set of friends and family
    if you want to succeed. You arre able to gain many coins if you complete certain jobs,
    help others, harvest crops and pretty much any task you can
    successfully complete, you will be rewarded coins.

  12. Can you find anything that couod punch holes in it. Princess Marie of Baden and wife of thee 11th Duke of Hamilton hadd a Victorian extension
    built-in1844. Her servants whispered, shhe was turning vicious, And itt showed In her voice and heer face.

  13. It’s a mammoth playground built of mountains, hills, lakes, rivers, valleys, woodlands,
    andd beaches. Forr sure, avid fans of Tom Welling look forward to a more fruitful and successful blockbuster.
    You ccan enjoy this action-adventure game as it bee released on September 29,

  14. What was initially started as a small-time college
    network has today evolved as the world”. You can earn 1 experience point
    for crops that only take a day too grow, while crops that take longer
    will earn you 2 points. In the event you repeatedly post the same data over andd over to this page, you could not only
    have yopur Farmvilkle video game banned but your whole Facebook account as

  15. More than 500 million people currently use Facebook.
    We’ve been lucky in order to secure ttop tier advrtisers
    including Sony Music, Interscope, Warner Song,
    Dreamworks, Naoster and other individuals. but blacker
    than mst mid price monitors out there, which is a tall order for this size and

  16. It’s really a great and helpful piece of info. I am satisfied that
    you simply shared this helpful information with us.
    Please stay us up to date like this. Thanks for sharing.

  17. In this article I will ggo through some ways to help you get your free crowns.
    Attendants unfurled their banners, Gathered musicians played fair,
    Acobats and magicians played “Dare to Dare. “But my
    dear – Fatima,” said he, “you can enjoy yourself in my absence, in any way that you

  18. The problem is that you have a finite space to put the buildings in,
    so you need to be ccareful about when yoou buy them, and whrre you puut them.
    Recent thought on farmville 2 hack tool has been a real eye-opener for contemporary society from young to previous.

    The highest earners for each class are listed below.

  19. 904292 658843Have you noticed the news has changed its approach lately? What used to neve be brought up or discussed has changed. It is that time to chagnge our stance on this though. 882917

  20. In My Bambino site you can find so many interesting aspects lioke itt woulld be more of learning,
    fun as well as chzllenging too the players.
    90sand noughties: now companies are striving
    to find common ground with their customers, so they can plug themselves into thee fruitul social environment that has been
    created by the Internet and its major networking sites.
    The site also gives you all the information that you nneed on a specific game.

  21. 432907 255498As I web-site possessor I believe the content matter here is rattling excellent , appreciate it for your hard work. You should keep it up forever! Best of luck. 878935

  22. For most recent information you have to pay
    a visit web and on world-wide-web I found this website as a finest web page for latest updates.

  23. For hottest news you have to pay a quick visit the web and on web I found
    this website as a finest website for hottest updates.

  24. 781273 161792I

  25. Thanks , I have just been looking for info about this topic for a while and yours is the greatest I’ve came upon so far.

    But, what in regards to the bottom line? Are you sure in regards
    to the source?

  26. We are a group of volunteers and starting a new scheme in our community.
    Your web site provided us with valuable information to work on.
    You’ve done a formidable job and our whole community will be thankful to

  27. Hi to all, the contents existing at this site are actually
    awesome for people knowledge, well, keep up the nice work fellows.

  28. Hi there, I do believe your site could be having web browser
    compatibility problems. When I take a look at your website in Safari,
    it looks fine but when opening in Internet Explorer, it has some overlapping issues.
    I simply wanted to give you a quick heads up! Besides that, great site!

  29. I was extremely pleased to find this site. I wanted to thank you for
    your time just for this fantastic read!! I definitely enjoyed every part of
    it and I have you saved as a favorite to see new stuff in your website.

  30. I am regular reader, how are you everybody? This article posted at this site is
    genuinely nice.

  31. I am sure this paragraph has touched all the internet visitors, its really really
    nice piece of writing on building up new webpage.

  32. You could certainly see your enthusiasm within the article you write.
    The world hopes for more passionate writers like you who are
    not afraid to mention how they believe. At all times go after your heart.

  33. Yesterday, while I was at work, my cousin stole my iPad and tested to see if it can survive
    a twenty five foot drop, just so she can be a youtube sensation.
    My iPad is now destroyed and she has 83 views.
    I know this is completely off topic but I had
    to share it with someone!

  34. 322694 232792Enjoyed examining this, extremely great stuff, thanks . 705807

  35. 806894 668483So funcy to see the post within this weblog. Thank you for posting it 349475

  36. I think this is among the most significant information for me.
    And i’m glad reading your article. But wanna remark on some general things, The website style is perfect, the articles is really great : D.
    Good job, cheers

  37. Exclusively at Target: The Hobbit: An Unexpected Journey Blu-ray
    Combo Pack with Bilbo Baggins LEGO minifigure and behind-the-scenes featurette.
    Exclusively at Target: Get a free Katy Perry T-Shirt
    when you pre-order the Target exclusive Katy Perry: Part of Me Blu-ray Combo Fashion Pack *NEW*.

    Michael Imperioli trades in his Detective Ray Carling persona from ABC’s failed Life
    on Mars show, from a few seasons back, for a new one
    as Detective Louis Fitch.

  38. If it looks too green, I soak it in water for an hour, then drain before feeding.
    So, finally, we must recognize that some loans computer technology more accessible to
    people. Before digital distribution, I never thought of going to
    retail stores a chore – but once I realized I could download any program I wanted without spending an hour driving to the shop, buying
    what I wanted, and driving back, I was hooked.

  39. That is partly since men and women of all
    ages is usually required as well as family members are generally delivered together
    by simply this particular. There is a beer river in Germany,
    with a city standing on its sausage banks. Here, you will be surrounded by soul-soothing landscaping and natural beauty.

    Have a look at my weblog Megapolis Hack

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>