Tuesday 1-28-14



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

Warm Up:

Dynamic Warm Up


Go, Baby, Go!


10 Rounds For Time:
40m Shuttle Sprint (10m cones)
8 Burpees
Rest 1:00

After Bash:

Hamstring Stretch

ONE Nation Competitors:

15 RM Push Press
Rest 2:00
Max Push Jerks, Same Load

RCF1 Strength

Warm Up: 

Hip/Shoulder Prep
15 Wall Squats
15 Back extensions
15 Push Ups
15 Pull ups


-Yolk carries/ 100lb Dball clean relay


-Barbell complex, 1 full clean, 1 hang full clean, 1 push jerk, 1 split jerk
Work up to 75% and do 3 sets
– Accumulate 2 min L-Sit

Travel WOD:

10 RFT:
40m Sprint
8 Burpees
Rest 1:00

New Classes at RCF1!

Details here…


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