12-31-13

12-31-13

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…

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WOD

Open Gym

7:00am – 2:00pm

3 suggested WOD’s

1. Benchmark –  Nancy

Five Rounds for time:

400 m Run

95 pound Overhead squat

2. Classic Main Site –

Ten rounds for time of:

135 pound Deadlift, 15 reps

15 push-ups

3. Chipper – 2012 CrossFit Games Chipper

10 Overhead squats (155 / 105 lbs)

10 Box jump overs (24” / 20” box)

10 Fat bar thrusters, (135 / 95 lbs)

10 Power cleans (205 / 125 lbs)

10 Toes to bar 10 Burpee muscle-ups (40 Burpees if you can’t do Muscle-Ups)

10 Toes to bar 10 Power cleans (205 / 125 lbs)

10 Fat bar thrusters, (135 / 95 lbs)

10 Box jump overs (24” / 20” box)

10 Overhead squats (155 / 105 lbs)

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