Monday 12-30-13

Posted | 15 comments

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




  1. Android Game Development takes more than knowledge of Java and specially physics or math.
    A wide range of games are available to amuse and entertain people of different age groups, anytime anywhere.
    As we all know, that good and powerful device is key to
    performance gaming.

  2. Howdy! This is kind of off topic but I need some guidance from an established blog.
    Is it hard to set up your own blog? I’m not very techincal but
    I can figure things out pretty fast. I’m thinking about making my own but I’m not sure
    where to begin. Do you have any tips or suggestions? With thanks

    Here is my site … antivirus gratuit

  3. Heya i am for the first time here. I found this board and
    I find It truly useful & it helped me out a lot. I hope to give
    something back and aid others like you helped me.

    Look at my page: telecharger minecraft

  4. 907360 687400Hi there, just became alert to your blog via Google, and discovered that it

  5. 662189 882088Thank you for this fantastic post! It has long been very useful. I wish that you will carry on posting your understanding with us. 910959

  6. An outstanding share! I have just forwarded this onto a colleague who had
    been conducting a little homework on this. And he actually
    bought me lunch due to the fact that I found it for him…
    lol. So let me reword this…. Thank YOU for the meal!!
    But yeah, thanks for spending some time to talk about this topic here on your site.

    Here is my site :: antivirus gratuit

  7. 484150 311627Good read, I just passed this onto a colleague who was performing a bit research on that. And he just bought me lunch since I located it for him smile So let me rephrase that: Thank you for lunch! 248883

  8. 226818 777870Cheers for this superb. I was wondering whether you were preparing of publishing comparable posts to this. .Maintain up the superb articles! 927353

  9. 626126 426131I genuinely like your writing style, amazing data, thankyou for posting : D. 952515

  10. Hi there, after reading this remarkable article i am also happy to share my knowledge
    here with colleagues.

    my blog :: avast gratuit

  11. 248595 826904I

  12. Hello, I believe your site may be having internet browser compatibility issues.
    When I take a look at your website in Safari, it looks fine however, if opening in IE, it’s got some overlapping issues.

    I simply wanted to give you a quick heads up! Aside from that,
    wonderful blog!

    Also visit my weblog; antivirus gratuit

  13. 994496 339757I besides believe therefore , perfectly composed post! . 182241

  14. 247745 996761A thoughtful insight and ideas I will use on my website. Youve obviously spent some time on this. Congratulations! 466292

  15. 188730 25837This style is incredible! You surely know how to maintain a reader amused. Between your wit and your videos, I was almost moved to start my own weblog (effectively, almost

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>