Tuesday 1-14-14



Warm Up:

Basic Gymnastics


Butterfly Pullup


10 Rounds For Time:
12 Burpees
12 Pullups

After Bash:


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)

5×5 Bench Press

Travel WOD:

10 Rounds For Time:
12 Burpees
12 Suitcase Rows

New Classes at RCF1!

Details here…



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