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 ———-...

Thursday 12-26-13

Schedule this week: *Open gym December 26th & 27th from 7:00am – 4:00pm 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 – 4:00pm 3 Suggested WOD’s Chipper: Filthy 50  50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double under Short and Spicy: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Main Site: Five rounds for time of:  Run 400 meters 15 Pull-ups 15 reps, 75 pound overhead squat ———-...
Wednesday 12-15-13

Wednesday 12-15-13

Schedule this week: *Box Closed December 24th & 25th *Open gym December 26th & 27th from 7:00am – 4:00pm WOD Merry Christmas!!! If you want to train…Run a 5K!!! Post to comments if you do, with your time! ...
Tuesday 12-24-13

Tuesday 12-24-13

Schedule this week: *Box Closed December 24th & 25th *Open gym December 26th & 27th from 7:00am – 4:00pm WOD At Home WOD! Tabata Squats Tabata Push ups Tabata Sit ups Tabata Squats *Tabatta is 20 seconds on, 10 seconds off for 8 intervals*...

Monday 12-23-13

Schedule this week –  *Box Closed December 24th & 25th *Open gym December 26th & 27th from 7:00am – 4:00pm WOD Open Gym (Three Suggested WODs today!) Box Closes at 2:00 PM today...