Friday 1-31-14



***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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    I {looked|checked} {on the internet|on the web|on thhe net} {for more info|for more information|to find out
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    {friends|associates|contacts}, {because|since|as|for the reason that} if like to read it
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    {now not|not|no longer} positioning ths {post|submit|publish|put
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    {I just|I simply} {would like to|want to|wish to}
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    {understand|know|be aware of} it, Thanks a lot.|
    {Hi|Hello} there, {I found|I discovered} your {blog|website|web
    site|site} {by means of|via|by the usee of|by wayy of} Google {at the same time as|whilst|even as|while} {searching for|looking for} a {similar|comparable|related} {topic|matter|subject}, your {site|web site|website} {got here|came} up,
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    {I have|I’ve} bookmarked it in my google bookmarks.

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    for brussels. {I will|I’ll} {appreciate|be grateful} {if you|should you|when you|in the
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    {A lot of|Lots of|Many|Numerous} {other folks|folks|other people|people} {will be|shall
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    {I am|I’m} curious to find out what blog {system|platform} {you
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    I’m {experiencing|having} some {minor|small} security {problems|issues} with my latest
    {site|website|blog} and {I would|I’d} like to find something more {safe|risk-free|safeguarded|secure}.
    Do you have any {solutions|suggestions|recommendations}?|
    {I am|I’m} {extremely|really} impressed with your writing skill {and also|as
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    {Hi|Hello}, Neatt post. {There is|There’s} {a problem|an issue}
    {with your|together with your|along with your} {site|web site|website} in {internet|web}
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