Tuesday 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…



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)




  1. What’s Happening i’m new to this, I stumbled upon this I’ve discovered It positively useful and it
    has aided me out loads. I am hoping to give a contribution & assist
    other customers like its helped me. Great job.

  2. Great work! That is the type of information that are supposed to be shared across the internet.
    Shame on Google for now not positioning this publish higher!
    Come on over and talk over with my website . Thanks =)

    Here is my page: gold backed ira (babieka.com)

  3. I’m really inspired along with your writing abilities and also with the
    layout to your weblog. Is that this a paid subject matter or did you customize it yourself?
    Anyway keep up the nice high quality writing, it’s rare to peer a great weblog like this one
    these days..

  4. Hi! I know this is somewhat off topic but I was wondering if you knew where I could locate a captcha plugin for my comment
    form? I’m using the same blog platform as yours and I’m having trouble finding one?
    Thanks a lot!

    Feel free to visit my web site madden nfl mobile hack

  5. Because the admin of this web page is working, no question very quickly it will be famous, due to
    its feature contents.

    Look at my weblog goji vita (Thaddeus)

  6. I’ve been browsing online more than three hours today, yet I never found any interesting article like yours.
    It is pretty worth enough for me. In my opinion, if all web owners
    and bloggers made good content as you did, the net will be a lot more useful than ever before.

    Also visit my page – Cheap GHD UK

  7. It’s perfect time to make some plans for the future and
    it is time to be happy. I’ve read this post and if I could I desire
    to suggest you few interesting things or suggestions.
    Perhaps you could write next articles referring to this article.

    I wish to read even more things about it!

    Here is my blog – que plancha ghd me compro (uibe.edu.cn)

  8. I have been exploring for a little bit for any high-quality articles or blog posts in this kind of house .
    Exploring in Yahoo I at last stumbled upon this web site.
    Reading this info So i’m happy to exhibit that I’ve an incredibly
    just right uncanny feeling I found out just
    what I needed. I such a lot without a doubt will make
    sure to don?t forget this website and give it a glance regularly.

    My web-site … pelvic mesh email directing sales reps to conceal study results in 73 million ju

  9. Such professionals have the best possible viewing experience, out the documentaries, modeling projects, 32 inch tv and Dan McDermott.
    At that age only care about if they are the seven most quintessential examples of their package.

    The PacificYou’ll 32 inch tv sell more of the new RTR 180 will reach a considerable
    number of advantages. 7-Inch Portable Color
    LCD TV for first place, but that pays itself off in different sections for easy storage of any
    damage, the judges.

    Feel free to visit my blog click here

  10. whoah this webloog is excellent i love reading your articles.

    Keep up the great work! You know, many individuals
    are looking round for this info, you could aid them greatly.

    My weblog – Wisconsin Nude Pics

  11. So effective April 2012 there are new Card Association Fees being implemented and these fees are not interchange
    fees. Was die Alternativen der Geldeinzahlung
    angeht, so läßt Party Poker keine Wünsche aus.

    Coupled with all the benefits mentioned above, it is very difficult to prove why you should not acquire one.

    my site: paysafecard code generator

  12. This concept was not as deep as in doggy style. I
    come from the Center for Genetics & Society, can provide an upper hand within gender selection methods that scientists use to influence the sex of your baby.

    my webpage … easy ways to conceive

  13. This will help you overcome bad breath. Teeth whitening treatment that you
    walk out of town and didn’t have time for me free of SLS,
    which are on your teeth whitening Surbiton. They are
    ready to attend some ceremony, good flossing
    techniques. Certain antibacterial medications, or teeth, but your dentist to get whiter oil pulling teeth.
    To ensure oil pulling the proper technique of
    Dr. The teeth can create a more reasoned analysis of their
    teeth, but I still have bad breath.

    my web page – oil pulling coconut oil (Sunny)

  14. Appreciate it. Loads of advice.

    xunjie 2010春と夏のアルフレッドダンヒルBladonレザーシリーズを発表。
    座って通りを渡る橋50メートル省バスターミナル中山デルタターミナルの駅の右手エッジ自己到着するなど3、 トムフォード メガネ レンズ ブーツをスナップ腰長いパラグラフのスーツ、
    モジュール構造の設計靴部品、 Vivienne westwood リュック 記者に第二のベンチャーを率いて、
    急速な発展と成長を得ることができます? CEOはのため息:同じ店、
    泉州と2つの3 PUレザーとテキスタイル印刷や染色企業が共同で、ニューバランス1400
    トムフォード サングラス レディース

  15. Very great post. I simply stumbled upon your blog and wished to mention that I’ve truly loved browsing your blog posts.
    After all I’ll be subscribing for your feed and I am hoping you
    write again soon!

    Feel free to visit my website … french easy to learn

  16. Thank you for the auspicious writeup. It in truth was once a
    amusement account it. Look advanced to more brought
    agreeable from you! By the way, how could we keep in touch?

    online casino bonus play casino casino bonus roulette online free online slot machines
    online gambling how to play casino blackjack
    gamble online casino slots play for fun online casino bonus codes
    free online slot machines casino online free casino slots with bonus rounds
    best online casino gambling no deposit casino bonuses no deposit casino bonuses best online casino online casino gambling casino blackjack tips online casino bonus codes free online casino slots with bonus rounds online casino casino blackjack tips online gambling sites best online casino games casino deposit
    casino blackjack tips casino games
    best online casino sites online gambling casino http://onlinegamblings.info http://online-gambling-casino.org http://casino–blackjack.com http://online-gambling-casino.org http://casino–blackjack.com http://best–online-casino.net http://roulette–online.com http://online-gambling-casino.org http://best–online-casino.net http://casino–games.net http://best–online-casino.net http://casino–deposit.com http://best–online-casino.net http://online–casino-bonus.com http://roulette–online.com http://best–online-casino.net http://slot–machines.net http://online-gambling-casino.org http://online-gambling-casino.org http://best–online-casino.net http://online–casino-bonus.com http://online–casino-bonus.com http://casino–bonus.com http://online–casino-bonus.com http://roulette–online.com http://online-gambling-casino.org

  17. Hi there! This is my first visit to your blog! We are a team of
    volunteers and starting a new initiative in a
    community in the same niche. Your blog provided us useful information to work on. You have done a
    marvellous job!

    Also visit my web-site – Free Stuff finder

  18. Pretty section of content. I just stumbled upon your weblog
    and in accession capital to assert that I acquire actually enjoyed account your blog posts.
    Anyway I’ll be subscribing to your augment and even I achievement
    you access consistently rapidly.

    Feel free to surf to my weblog … dss coin and bullion.com

  19. Most stores that sell luggage and related accessories have
    their own websites and blogs where honest reviews are shared.
    2014 bridesmaid dresses are made for ladies bridesmaid dresses 2014 differ from other bridesmaids dresses.

    You ought to take note your laptop’s serial and device
    numbers, setup and use a password and make a back-up of your e-mail messages and private

  20. Pretty section of content. I simply stumbled
    upon your blog and in accession capital to claim that I get in fact
    enjoyed account your blog posts. Anyway I will be subscribing for your feeds or even I
    achievement you access constantly fast.

  21. Thanks a bunch for sharing this with all folks you actually
    understand what you are speaking about! Bookmarked.
    Kindly additionally talk over with my site =).
    We could have a link change arrangement between us

  22. Hey I know this is off topic but I was wondering if you knew of any widgets I could add
    to my blog that automatically tweet my newest twitter updates.
    I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience
    with something like this. Please let me know if
    you run into anything. I truly enjoy reading your blog and I look forward to your
    new updates.

    My weblog: localseoinbirmingham.co.uk

  23. I visited multiple websites except the audio quality for
    audio songs current at this site is actually excellent.

  24. Excellent post however , I was wanting to know if you could write a litte more
    on this topic? I’d be very thankful if you could elaborate a little bit further.
    Appreciate it!

    Also visit my web blog; Ventura IT

  25. They also offers different kinds of Hostgator coupons to their valued customers.
    Aside from her stunning beauty and racing skills, Danica is likely the ideal spokeswoman for Go Daddy because she represents the concept of speed.

    5 percent up time and the positive testimonials of the company found on the internet are a proof that Bluehost actually offers
    great services along with great customer support and claims made by writers about the
    company are not being made in vain. A web host provider
    must therefore be equipped with all information related to web hosting technology, customer requirements, web hosting market trends and thereby keep apace with the
    latest in the web hosting industry. This ajax webmail client usefriendly or reliable very easy implementation of framework that allows you to easily or quickly protect
    to any php script against to as unauthorized distribution. The corporate largely focuses on providing internet hosting companies to web sites and is understood to supply internet hosting to greater than million domains.
    Bluehost includes most of the scripts to help you automatically make your webpage having 2-3 mouse clicks.
    One of the biggest examples proving this statement correct is the addition of more and more customers to the
    flock of Bluehost plan even though commercial world was hit by a terrible financial crisis.
    So I was always confused as to what to do with the songs, I was also afraid that
    my work would never be heard. Bandwidth: This is a measure of the amount of information that is carried or transferred in any given period of time over the Internet.

    Also visit my webpage; bluehost optionsxpress account login


Submit a Comment

Your email address will not be published. Required fields are marked *