Monday 12-30-13

Monday 12-30-13

Monday 12-30-13

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…



Open Gym

7:00am – 4:00pm

3 suggested WOD’s

1. Benchmark – Jackie 

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

2. Classic Main Site –

Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups

3. Chipper – Dirty Dozen 

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents




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