Friday 12-27-13

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




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