Thursday 12-26-13

Thursday 12-26-13

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…



Open Gym 7:00am – 4:00pm

3 Suggested WOD’s


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:


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




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