Welcome back!

Warm Up:

3 RM Thruster


Dumbbell Thruster



Complete as many rounds as possible in 10 minutes of:

8 Toes to bar

35 pound Dumbbell thruster, 8 reps

35 pound dumbbell walking lunge, 12 steps

After Bash:

In teams of 2, accumulate 70 Wall ball 2 for 1’s

ONE Nation: (this is for you if you have aspirations of competing in any way, shape or form…to be done before/after class on own time…ask if you are interested)

10 x 2 Push Jerk + 1 Split Jerk (60% of 1RM Jerk)

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 Denise Thomas for Sign ups 

MW-WOD – Starts week of 1/6/14 – Email Matt Dellavalle with Questions

Women’s Class – Starts week of 1/6/14 – Email Erika Snyder with Questions 

Details here…