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...
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...
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...
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...