Thursday 1-30-14



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

Warm Up:

Coach’s Choice


Back Squat


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 burpee pullup in middle of forearm when standing and arms at full extension

3×10 L-Pullup
3×20 Weighted Situp
3×30 Banded Good Morning

RCF1 Strength

Warm Up: 

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


-Heavy single snatch


– 5 sets of 3 sumo deadlift at 75%of 1RM
– 3 sets of 10 bulgarian split squats
– 50m sled HEAVY

Travel WOD:

Tabata Bottom to Bottom Squat

New Classes at RCF1!

Details here…




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