Saturday 2-1-14

Saturday 2-1-14

***Sign up for the Open – Directions here!*** Box Closed Active Recovery – Run, Bike or Swim for 20 mins; Stretch for 20 mins New Classes at RCF1! Details here… Tweet Share...
Friday 1-31-14

Friday 1-31-14

***Sign up for the Open – Directions here!*** Warm Up: Basic Barbell Skill: Thruster WOD: In Teams of (2), For Time: 50 KB Swing (53,35) 40 Box Jump (24,20) 30 Thruster (115,75) 20 Power Clean (155,105) 10 HSPU – Same workout from Winter Throwdown. Both athletes must complete the entire workout separately, and in order. The First athlete starts the workout, and the Second athlete follows—he/she cannot advance to the next evolution until her partner completes his/her work. Two barbells are permitted per team, weight changes will be made by the second athlete. – 15min Time Cap After Bash: Recover ONE Nation Competitors: Same as Class – including after bash New Classes at RCF1! Details here…...
Thursday 1-30-14

Thursday 1-30-14

***Sign up for the Open – Directions here!*** Warm Up: Coach’s Choice Skill: Back Squat WOD: Back Squat 1-1-1-1-1-1-1 After Bash: 3×20 Weighted Situp ONE Nation Competitors: 3 Rounds: 40m Sled (90,45) 8 Burpee Pullups* :45 between efforts *Bar on burpee pullup in middle of forearm when standing and arms at full extension NFT: 3×10 L-Pullup 3×20 Weighted Situp 3×30 Banded Good Morning RCF1 Strength Warm Up:  Hip/Shoulder Prep 15 Wall Squats 15 Snatch Deadlift (Bar) 15 Pull ups 15 Push ups Lifts:  -Heavy single snatch Accessories: – 5 sets of 3 sumo deadlift at 75%of 1RM – 3 sets of 10 bulgarian split squats – 50m sled HEAVY Travel WOD: Tabata Bottom to Bottom Squat New Classes at RCF1! Details here… Tweet Share...
Wednesday 1-29-14

Wednesday 1-29-14

***Sign up for the Open – Directions here!*** Warm Up CrossFit Warmup Skill: Push Jerk WOD: Every minute on the minute until can’t complete… 3 power clean 3 front squat 3 push jerks (155,105 – goal should be 10-15 rounds) After Bash: Recover ONE Nation Competitors: Same as Class – including after bash Travel WOD:  3 Power Clean 6 Front Squats 9 Push Jerks Every minute on the minute you until cant complete — use dumbbells (55,40) New Classes at RCF1! Details here…...
Sign up for The Open!

Sign up for The Open!

The Open is a great chance to see how you stack up… Here’s how to sign up! Directions: – Go to: games.crossfit.com – Click ‘Login Here’ to Login and sign up – Create an account or use previous existing account if you have ever participated – Submit billing info – Select an Affiliate! (Reebok CrossFit ONE then Reebok CrossFit ONE Team A) – Fill out a profile Easy, done! Welcome to the Reebok CrossFit Games 2014 OPEN! GET SOME. Tweet Share...