Wednesday 1-15-14

Posted | 19 comments



Warm Up:

Coach’s Choice


Total Strategy – about the CFT


CrossFit Total
1 RM Squat
1 RM Press
1 RM Deadlift

After Bash:

2 Min Side Split, Each Side
2 Min Banded Hamstring Stretch, Each Side
2 Min Lat Distraction, Each Side

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)

2 Min Side Split, Each Side
2 Min Banded Hamstring Stretch, Each Side
2 Min Lat Distraction, Each Side

Travel WOD:

5×5 Dumbbell Squat
5×5 Dumbbell Press
5×5 Dumbbell Deadlift

New Classes at RCF1!

Details here…



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