Thursday 1-23-14

Posted | 1,778 comments



Warm Up:

Basic Barbell


Front Squat


For Time:
1000m Row
20 Front Squats (185,135)
750m Row
15 Front Squats
500m Row
10 Front Squats

After Bash:

Hip Mobility

ONE Nation Competitors:

Same as Class – including after bash

RCF1 Strength

Warm Up: 

Hip/Shoulder Prep
15 Wall Squats
15 Snatch Deadlift (Bar)
15 Pull ups
15 Push Ups


-5 sets of 3 hang snatch at 70%


-Bench Press, 3 x 3 close grip, 3 x 3 Regular grip, 3 x 3 wide grip
Use 70% of heavy double weight
-100 banded tricep extensions

Travel WOD:

Run 800m
20 Weighted Squats
Run 400m
20 Weighted Squats
Run 200m
20 Weighted Squats

New Classes at RCF1!

Details here…



  1. Ԍreat post. I was checking cintinuߋusly this weblߋg and
    I am impressed! Extremely helpful ijfօrmаtion specіfically the ultimate part :) I maintain sucfh informatiοn much.

    I used to be looking for this particսlar info for a long time.
    Thank you and good luck.

    my web blog cɦorе (Marilou)

  2. I pay a quick visit each day a few websites and blogs to
    read content, but this blog provides quality based articles.

  3. The way of consuming this drug is also very comfortable and the time period in which
    it initiates its job is less as compare to other traditional impotence medication. The usual
    recommended dosage of Avandia is either 4mg per day and Amaryl is 1mg
    - 2mg per day. Sleep for adequate time is also important to maintain the optimum

  4. Great goods from you, man. I have understand your stuff previous to and
    you are just extremely magnificent. I actually like what you’ve
    got right here, certainly like what you’re saying and the best way during which you are saying it.
    You make it enjoyable and you still care for to keep it sensible.
    I can’t wait to read far more from you. This is really a great site.

  5. What’s up, after reading this amazing paragraph i am too delighted to share my know-how here with colleagues.

  6. Thanks very interesting blog!

  7. First of all I want to say awesome blog! I had a quick question in which I’d like to ask if
    you don’t mind. I was curious to find out how you center
    yourself and clear your mind before writing. I’ve had a tough time clearing my mind in getting
    my ideas out. I truly do enjoy writing however it just seems like the first
    10 to 15 minutes are lost simply just trying to figure out how to begin. Any recommendations
    or tips? Kudos!

    Feel free to surf to my webpage; best organic skin care

  8. Very quickly this website will be famous among all blogging viewers, due to it’s good

    Look into my homepage – http://brittanyvelao.sosblogs.Com

  9. At five and a half thousand dollars new, this guitar is priced high which
    is a custom master built instrument. Muzzle velocity is provided as 550 feet
    per second, muzzle striking energy as 53 \u00b7 777 weights.
    until my incorporation synched up with 2010 and
    I saw how so not the longer term the books were.

    Here is my page – dead trigger 2 cheats

  10. You could certainly see your skills in the work you write.
    The world hopes for even more passionate writers like you who are not afraid to say how they believe.
    All the time follow your heart.

  11. I always spent my half an hour to read this webpage’s content everyday along
    with a mug of coffee.

  12. Hi, Nеat post. There’s an issue alokng with your weЬ site in webb explorer, might
    test this? IE nonetheless is the market leader and a bіg
    element of other folks will miss yοսr magnificent
    writing due too this problеm.

    Feel free tօ visit my weblolg – cubby house pakenham

  13. Thanks for finally talking about > Thursday 1-23-14 | Reebok
    CrossFit One < Liked it!

    Look at my site – top eleven hack

  14. The Pegasus properties focus on developing modern townships
    within cities. Although if a girl is not opposed to not using a condom, be extremely careful.
    Intriguingly, Boggs’s art takes our photographic realities — the things we all see but often ignore — and seeks to expose a hidden truth that existed before the
    shutter was ever released — before he ever
    permuted any pixel. So do not go through her purse when she went
    into the bathroom. The Shanghai Metro is one of the youngest
    in the world: the first line was opened here only in 1995.
    There are also numerous large fieldstone serpent effigies in northern Georgia, northeastern Alabama, the eastern half of Tennessee and southeastern Kentucky.
    Today, Greater Noida is on a fast track to natural progress.

    Feel free to visit my web blog … megapolis hack tool

  15. I’ve been browsing online more than 3 hours today, yet I never found any interesting article like
    yours. It is pretty worth enough for me. Personally, if all
    web owners and bloggers made good content as you did, the web will be much more useful than ever before.|
    I couldn’t refrain from commenting. Exceptionally well written!|
    I’ll immediately seize your rss feed as I can not find your e-mail subscription hyperlink or e-newsletter service.
    Do you have any? Please let me realize so that I could subscribe.

    It’s the best time to make some plans for the future and it
    is time to be happy. I’ve read this post and if I could
    I want to suggest you few interesting things or suggestions.

    Perhaps you could write next articles referring to this article.
    I desire to read even more things about it!|
    It is the best time to make some plans for the long run and it is time to be happy.
    I have read this submit and if I could I wish to counsel you few interesting issues
    or tips. Perhaps you can write next articles regarding this article.
    I desire to learn even more issues approximately it!|
    I’ve been surfing online more than three hours nowadays, yet I
    by no means found any attention-grabbing article like yours.

    It’s beautiful price enough for me. In my opinion, if all site
    owners and bloggers made good content material as you did, the internet will
    probably be much more useful than ever before.|
    Ahaa, its good conversation regarding this post at this place at this blog, I
    have read all that, so at this time me also commenting here.|
    I am sure this piece of writing has touched all the internet people,
    its really really nice article on building up new weblog.|
    Wow, this article is nice, my sister is analyzing these
    things, thus I am going to tell her.|
    Saved as a favorite, I love your blog!|
    Way cool! Some extremely valid points! I appreciate you writing this write-up plus the rest of the
    website is also very good.|
    Hi, I do believe this is a great website. I stumbledupon it
    ;) I will come back yet again since i have saved as a favorite it.
    Money and freedom is the greatest way to change, may you be rich and continue to guide other people.|
    Woah! I’m really enjoying the template/theme of this website.
    It’s simple, yet effective. A lot of times it’s very hard to get that “perfect balance” between usability and visual appeal.
    I must say you’ve done a superb job with this. In addition, the blog
    loads very fast for me on Chrome. Outstanding Blog!|
    These are genuinely fantastic ideas in about blogging.
    You have touched some pleasant factors here. Any way keep up wrinting.|
    I really like what you guys are usually up too. Such clever work and exposure!
    Keep up the excellent works guys I’ve you guys to our blogroll.|
    Hi! Someone in my Myspace group shared this site with us so
    I came to check it out. I’m definitely enjoying the information. I’m bookmarking and will be tweeting this to my followers!
    Outstanding blog and great style and design.|
    I love what you guys are up too. Such clever work and reporting!
    Keep up the good works guys I’ve added you guys to our blogroll.|
    Hey there would you mind stating which blog platform you’re working with?

    I’m planning to start my own blog soon but I’m having a tough time deciding between BlogEngine/Wordpress/B2evolution and Drupal.

    The reason I ask is because your layout seems different then most
    blogs and I’m looking for something completely unique.
    P.S Apologies for being off-topic but I had to ask!|
    Howdy would you mind letting me know which webhost you’re working with?
    I’ve loaded your blog in 3 completely different internet browsers and I must say this
    blog loads a lot quicker then most. Can you suggest a good web hosting provider at a
    honest price? Kudos, I appreciate it!|
    I love it when individuals come together and share
    thoughts. Great site, stick with it!|
    Thank you for the good writeup. It in fact was a amusement account it.
    Look advanced to more added agreeable from you!

    However, how could we communicate?|
    Hello just wanted to give you a quick heads up.
    The text in your article seem to be running off the screen in Chrome.
    I’m not sure if this is a format issue or something to do
    with web browser compatibility but I figured I’d post to
    let you know. The layout look great though! Hope you get the issue fixed soon. Thanks|
    This is a topic that’s close to my heart… Take care!

    Exactly where are your contact details though?|
    It’s very easy to find out any matter on net
    as compared to books, as I found this post at this site.|
    Does your blog have a contact page? I’m having trouble locating it but, I’d like to
    send you an email. I’ve got some ideas for your blog you might be interested in hearing.
    Either way, great blog and I look forward to seeing it develop
    over time.|
    Hola! I’ve been following your weblog for some time now and finally got the
    bravery to go ahead and give you a shout out from Austin Texas!

    Just wanted to tell you keep up the good work!|
    Greetings from Colorado! I’m bored at work so I decided to browse your site on my
    iphone during lunch break. I love the knowledge you present here and can’t wait to take a look when I get
    home. I’m surprised at how fast your blog loaded on my phone ..
    I’m not even using WIFI, just 3G .. Anyhow, fantastic blog!|
    Its like you read my mind! You appear to understand a lot approximately this, such as you wrote the e book in it or something.
    I think that you simply can do with a few p.c. to power the message home a bit, but
    instead of that, that is wonderful blog. A fantastic read.
    I’ll certainly be back.|
    I visited multiple web sites except the audio feature for audio songs present at this
    web site is truly wonderful.|
    Hello, i read your blog from time to time and i own a similar one and i
    was just curious if you get a lot of spam remarks? If so how do you protect against it, any plugin or anything you can suggest?

    I get so much lately it’s driving me insane so any support is very much appreciated.|
    Greetings! Very helpful advice within this post!
    It’s the little changes that make the largest changes.
    Many thanks for sharing!|
    I truly love your blog.. Great colors & theme.

    Did you make this website yourself? Please reply back as I’m wanting to create my own website and would love to know
    where you got this from or exactly what the theme is called.
    Howdy! This blog post could not be written any better!
    Going through this post reminds me of my previous roommate!
    He constantly kept preaching about this. I am going to send this post to him.
    Fairly certain he will have a very good read. Thank you for sharing!|
    Whoa! This blog looks just like my old one! It’s on a completely different subject but it
    has pretty much the same page layout and design. Great choice of
    There’s definately a lot to learn about this issue.

    I love all the points you’ve made.|
    You have made some decent points there. I checked on the web for more information about the issue and found most people will go along with your
    views on this website.|
    What’s up, I check your blog regularly. Your writing style is witty, keep it up!|
    I just could not go away your web site prior to suggesting that I really enjoyed the
    usual info an individual supply for your guests? Is going to be
    back steadily to check up on new posts|
    I want to to thank you for this great read!! I certainly
    enjoyed every little bit of it. I have you bookmarked to check out new
    things you post…|
    What’s up, just wanted to say, I enjoyed
    this blog post. It was funny. Keep on posting!|
    Hi there, I enjoy reading all of your post.

    I wanted to write a little comment to support you.|
    I every time spent my half an hour to read this web site’s posts daily along with
    a mug of coffee.|
    I every time emailed this website post page to all
    my friends, as if like to read it next my contacts will too.|
    My programmer is trying to persuade me to move to .net from PHP.

    I have always disliked the idea because of the expenses. But
    he’s tryiong none the less. I’ve been using Movable-type on various websites for about a year and am anxious about switching to
    another platform. I have heard excellent things about
    Is there a way I can import all my wordpress
    posts into it? Any help would be greatly appreciated!|
    Good day! I could have sworn I’ve been to your blog
    before but after looking at some of the articles I realized it’s new to me.
    Regardless, I’m certainly delighted I stumbled upon it and I’ll be bookmarking it and checking back
    Great work! This is the kind of information that are supposed to
    be shared across the internet. Shame on the seek engines for not positioning this put up higher!
    Come on over and visit my web site . Thanks =)|
    Heya i am for the first time here. I found this board and I find It truly useful & it helped me out much.
    I hope to give something back and help others like you helped me.|
    Hi, I believe your blog might be having browser compatibility
    problems. Whenever I take a look at your web site in Safari, it looks
    fine however when opening in IE, it’s got some overlapping issues.
    I merely wanted to provide you with a quick heads up! Aside from that, great site!|
    Someone essentially help to make seriously posts I would state.
    This is the very first time I frequented your web page and
    thus far? I amazed with the analysis you made to create
    this particular publish amazing. Magnificent activity!|
    Heya i’m for the first time here. I found this board and I find
    It really useful & it helped me out much. I am hoping to offer something again and aid others such
    as you helped me.|
    Howdy! I simply want to give you a big thumbs up for the great info you have here on this post.
    I will be returning to your web site for more soon.|
    I all the time used to study post in news papers but now as
    I am a user of net therefore from now I am using
    net for articles, thanks to web.|
    Your method of explaining the whole thing in this article is
    actually pleasant, all be capable of easily be aware of it, Thanks a lot.|
    Hi there, I found your web site by the use of Google while searching for a
    similar topic, your web site came up, it looks good.

    I have bookmarked it in my google bookmarks.
    Hello there, just became aware of your blog thru Google,
    and located that it’s truly informative. I
    am gonna be careful for brussels. I will appreciate if
    you proceed this in future. A lot of other folks shall be benefited out
    of your writing. Cheers!|
    I am curious to find out what blog platform you’re working with?
    I’m experiencing some small security problems with my latest website and I’d like to find something
    more safe. Do you have any suggestions?|
    I am extremely impressed with your writing skills and also with the layout on your blog.

    Is this a paid theme or did you modify it yourself?
    Either way keep up the nice quality writing, it is rare to see a great blog like this one today.|
    I am extremely inspired along with your writing talents as smartly as with the
    format in your weblog. Is that this a paid topic or did you modify it your self?
    Either way keep up the nice quality writing, it’s rare to see a
    nice weblog like this one nowadays..|
    Hello, Neat post. There’s an issue along with
    your site in internet explorer, might check this?

    IE still is the marketplace leader and a huge portion of folks will leave out your wonderful writing because of this problem.|
    I am not sure where you are getting your info, but good
    topic. I needs to spend some time learning much more or understanding more.

    Thanks for fantastic info I was looking for this info for my mission.|
    Hi, i think that i saw you visited my blog
    so i came to “return the favor”.I am attempting to find things to enhance my web site!I suppose its ok
    to use a few of yo\

    My weblog: spandex lycra suits

  16. With equities, options are sold, witch %D crossing %K, the developer.
    Currencies always have a good broker will allow you to understand that these companies
    fulfill the capital when day trading. It is the
    best of them, you will limit losses and you re already working at day trading rules can be
    disastrous for a chance forex megadroid robot review for the purpose of
    trading. This free day trading, including opening
    range forex megadroid robot review of proportions provide
    arbitrage opportunities.

    Feel free to surf to my web-site … Forex Millionaire

  17. If done correctly, pulling the lever should bring up the axe pendulum.
    Run up to the second column to drop so hurt on our boy. Aspiring
    sculptors will benefit from the savvy sculptor trait.
    Follow the path doing a few glide jumps until you are in another room with lava.
    Take the right corridor and make your way past the
    baddies. There are many reasons why this game is
    highly addicting:. Step on the pressure plate to lift the urn and it will grab the arrow tip.

    Also visit my blog summoners war sky arena hack (

  18. However everything invented, regarding visual production, through the earliest camera obscura
    towards the most advanced high performance cameras on the market cannot exist
    without Maxwell’s three color code. The interest in web-based applications
    grew as people moved towards wireless and mobile-based technology.
    Take phone photos of the jetpack performers at the Olympics opening ceremony.

    Feel free to visit my webpage :: jetpack joyride cheat engine windows 8

  19. will few find a way if you want to play PSP games purchased and downloaded for the Psn Card Generator
    certainly than from some form of previously owned market disc.
    Sony, in delivering quality games handhelds has really made every attempt to please users.
    After every week linked to extensive research, he finally developed a functional PSN Code power generator that works well really great.

    Also visit my page :: generateur de psn (

  20. I am sure thіs aгticle has touched all thе internet users, its really really good artkcle onn building up new blog.

    Here is my weblog … skin rashes

  21. Hey! Would you mind if I share your blog with my zynga group?

    There’s a lot of folks that I think would really appreciate your content.
    Please let me know. Thanks

    My blog post Godfire hack – Antoinette,

  22. What’s up, after reading this awesome piece of writing i am also delighted to share my know-how here with friends.

  23. In today’s world of financial complications and time restraints, most individuals prefer watching
    movies from the comfort of their home at a time
    that is convenient for them. But, what would help you out if your girlfriend is busy in completing her assignments
    and your friends are devoted to their attention-hungry jobs.
    The offline vs online process is actually quite different.

    Here is my homepage; regarder film

  24. There will also be eight person multiplayer racing via ad-hoc and Wi-Fi
    along with the Planetary League, which lets gamers join among four racing teams and race against other players from all over the
    world in both real-time and at any time by exchanging ghosts via ‘near’ functionality.
    With new tracks, new sounds, as well as an impressive online multiplayer which will have you
    ever choosing hours, Mario Kart 7 can be a must upgrade
    on any Mario fan or 3DS fan. However, the discharge in the UK
    and Ireland has seen plenty of acclaim for the newest machine – just what exactly are its specific exciting points.

    Also visit my site … ridge racer slipstream hack iphone

  25. Runners from all around the world, including, Africa, Europe, and the Americas will compete.
    When you assume about this this is the aspect where
    they base the horse racing betting odds right before it could be
    affected by other factors. It has newest autos with fastest engines and visually remarkable gameplay is really a treat.

    My blog: hill climb racing cheats (

  26. The extent of passenger rights you’ve got at your disposal in a very situation such as this
    has a lot related to what your location is if this happens and
    which airline you might be traveling with. Completed Act 5 on Insane – 30 points – Complete Act
    5 on Insane Difficulty. In Texas, there would have been a law that if you might not provide proof
    about the spot that you are a U.

    Check out my weblog honor bound how to get free how to get free diamonds

  27. The symptoms were fever, vomiting, headache,
    chills, diarrhea, and large, swollen black boils that leaked pus and blood.
    The report won’t doesn’t cover indication expansions of existing vaccine products, nor can it cover vaccines which is why
    products currently exist and so are accessible, but might require improvement.
    During the media briefing, ID@Xbox Director Chris Charla introduced a trailer for the number of games already well on the way.

    My blog – plague inc ios cheats

  28. When someone writes an paragraph he/she maintains the thought of a
    user in his/her brain that how a user can know it.
    Thus that’s why this paragraph is amazing. Thanks!

  29. When some one searches for his required thing, therefore
    he/she wants to be available that in detail, therefore that thing is maintained
    over here.

    Here is my web page … the best e cigarette liquid

  30. What’s up mates, how is the whole thing, and what you wish for to say about this article, in my view its really awesome designed for me.

    rencontres 83 var
    Rencontre montréal québec
    الموقع الشخصي
    rencontres black

  31. Theгe iѕ certainly a great deal to find oսt about this issue.
    I like all of the points you made.

    My ƅlog post … reward charts for kids good behavior

  32. Webmasters work day and night to make their sites more user friendly,
    so that any user can browse them easily. instead of “playing” the violin, the leader
    begins to play the drums. The contestants have to stop the feather landing on them and make it land on someone else,
    but are only allowed to blow the feather.

    Also visit my web site;

  33. What i do not understood is in reality how you’re now not actually much more
    smartly-favored than you might be now. You are so intelligent.
    You recognize therefore significantly with regards
    to this matter, made me individually believe it from a lot of varied angles.
    Its like women and men are not involved except it’s one thing to do with Girl gaga!
    Your personal stuffs excellent. At all times take care of it up!

    My web site: best diet pill

  34. I visited many blogs however the audio feature for audio songs existing at this website is truly

  35. Pretty nice post. I just stumbled upon your blog and wanted to
    say that I’ve really enjoyed browsing your blog posts. In any
    case I’ll be subscribing to your feed and I
    hope you write again soon!

  36. Hurrah! In the end I got a webpage from where I know how
    to really obtain valuable data regarding my study and knowledge.

    Also visit my weblog: tax accountants london uk

  37. Really no matter if someone doesn’t be aware of after that
    its up to other users that they will help, so here it takes place.

  38. Afteг I originally left a comment I aрpear to hasve clicked on the -Nоtify me when neew
    comments are added- checkbοx and from now on every time a comment is addd I
    get four enails with the same comment. Is there an easy method you aree able tto remove me from that sеrѵіce?

    Also visit my blog plumber sydney water

  39. Appreciating the Һard work yoս put intо yoսr website and detgailed informaation you present.
    It’s awesome to come across a blog everү once in a whilе thyat isn’t the same old rehashed
    information. Geat read! I’ve ƅookmarked your site
    and I’m іncluding your RЅS feds to my Goоgle accߋunt.

    Also vіsit my homepage: christian kids behjavior cҺarts ideas, Libby,

  40. Way cool! Some extremely valid points! I appreciate you penning this write-up plus the rest of the website is extremely

    Feel free to visit my web-site – Bragas De Calvin Klein; Cruz,

  41. obviously like your website however you need to test the spelling
    on several of your posts. Many of them are rife with spelling problems
    and I find it very troublesome to tell the truth however I’ll definitely
    come again again.

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>