Friday 1-31-14

Posted | 3,360 comments



***Sign up for the Open – Directions here!***

Warm Up:

Basic Barbell




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)

- 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:


ONE Nation Competitors:

Same as Class – including after bash

New Classes at RCF1!

Details here…



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