Wednesday 1-22-14



***Attention due to the delayed opening until 10:00am there will be no 6:30am class or 7:30am On Ramp***

***We will have regular classes from 11:00am on***

Warm Up:

2 x Heavy Snatch Pull


Snatch Pull


On The Minute x 8 – 3 Snatch (65% of 1 Rep Max)
Rest 3:00
On The Minute x 8 – 3 Clean & Jerk (65% of 1 Rep Max)

After Bash:

Shoulder Mobility

ONE Nation Competitors:

Same as Class – including after bash

Travel WOD:

5×10 Alternating Single Arm Dumbbell Snatch
5×10 Dumbbell Squat Clean

New Classes at RCF1!

Details here…



  1. Hello everybody, here every one is sharing these
    kinds of familiarity, so it’s pleasant to read this web site,
    and I used to pay a visit this weblog everyday.

  2. Hi there, I check your blog like every week. Your story-telling style is witty, keep it

  3. Great content, Many thanks.
    xunjie 一人で市場価格を開くことができない、
    衣類ブランドのファッショントレンドをリード)スウェーデン、 サマンサタバサ 財布 店舗
    政府の管理職やブルーカラーのファッション指数が相対的に低い一方。 ナイキ スニーカー グレー ファッションインデックス行を分析するために専門家グループが率いるクラスには収入と個人である、
    に招待され含むレアルマドリードの星であったということです。スープラ スニーカー アウトレット 光伝搬スポーツニュースや娯楽部4ブランドdeerhuiを達成するために、
    トリーバーチ 靴

  4. Hi there, I log on to your blogs daily. Your story-telling style is awesome, keep up the
    god work!

  5. The sealed cartridges can be stored for more than two years befofe being used because they do not contain ink which would dry up.
    Deciding on the budget will help in narrowing down your search, ensuring a focused choice.
    For people wwho plan oon hittinng the printer’s monthly
    capability this savings cann show dramatic results over time.

    Here is my web blog :: ink cartridge shoppe

  6. I am not sure where you are getting your info,
    but great topic. I needs to spend some time learning much more or understanding more.
    Thanks for magnificent information I was looking for this information for
    my mission.

    Here is my webpage; nike air max classic bw

  7. I’m not sure where you’re getting your information, but great topic.
    I needs to spend some time learning more or understanding more.
    Thanks for great info I was looking for this information for my

  8. Hello! Do you know if they make any plugins to help
    with Search Engine Optimization? I’m trying to get my
    blog to rank for some targeted keywords but I’m not
    seeing very good gains. If you know of any please
    share. Kudos!

    Feel free to visit my web site – ,home alarm deals

  9. Appreciating the time and energy you put into your website and in depth information you offer.
    It’s awesome to come across a blog every once in a while that isn’t the same
    unwanted rehashed information. Wonderful
    read! I’ve bookmarked your site and I’m including your RSS feeds to my Google account.

  10. It would not totally surprise me if he got KTFO, but
    I doubt it. I don’t hit as hard as Canelo,’ said Maidana,
    30, who was prohibited from donning eight ounce mitts versus Mayweather in their initial bout in May.
    The other day while perusing through a boxing site as I’ll sometimes do, I came across
    an article titled “Floyd Mayweather offers more evidence that he is a sexist, racist classless man who just happens to be a great boxer”
    (you can see this ugly piece here if you like).

  11. Wonderful knowledge Regards!
    xunjie 販売市場は非常に良いです。

  12. Hi there i am kavin, its my first occasion to commenting
    anywhere, when i read this paragraph i thought i could also create comment due to this good piece of writing.

  13. Hi there! This post couldn’t be written any better! Reading
    this post reminds me of my old room mate! He always
    kept chatting about this. I will forward this post to
    him. Fairly certain he will have a good read. Many thanks for sharing!

  14. I have read so many content on the topic of the blogger lovers
    but this paragraph is truly a pleasant article, keep it up.

  15. Way cool! Some extremely valid points! I appreciate you penning
    this article and the rest of the site is really good.

  16. This is very interesting, You’re a very skilled blogger.
    I’ve joined your rss feed and look forward to seeking more of
    your great post. Also, I’ve shared your web site in my social networks!

  17. Evaluate with other people, this 1 works much more stable and
    smoother. Mobile telephones have become a necessary commodity in these days’s world.
    Remember You can’t unlock your device until it is not jailbreak.

  18. І am гeally loving thee theme/design оf your website.
    Do you eber rսn into any web browser compatibility issues?
    A couple of mү blog visitors ɦave complained аbout my website not working
    correctly in Explorer bսt loois ցreat іn Safari.
    Ɗo you have any solutions to hеlp fixx tҺis issue?

    my web-site; Schwanz blasen (

  19. This step is where the secret lies. Through the use of
    keyword phrases to write an article content. Local search results and making changes to specific pages on a site.

    I even have seen and heard about companies spending thousands of dollar advertising your company to prospective clients.

    Visit my site; orange county cosmetic surgery

  20. I ɑam extremely inspiгed togеther with your wrіting talents as smartlү
    as witɦ the layolut ffor ʏour blog. Is thjat this a paid subject matter or did you modify it your self?
    Eiither way stay up the niϲe quality writing, itt is rare to
    see a nice webloǥ like this one thesе dayѕ..

    Here iіs my blog post :: formal Spanish commands list

  21. you’re trruly a just right webmaster. The web site loading pace
    is incredible. It sort of feels that you’re doing any
    unique trick. Moreover, The contents are masterwork.
    you’ve done a fantastic activity in this topic!

  22. Hi there friends, how is the whole thing, and what you want
    to say regarding this piece of writing, in my view its really awesome in support of me.

  23. Now I am ready to do my breakfast, when having my breakfast coming again to read more news.

  24. Hello my friend! I wish to say that this article is awesome,
    nice written and include approximately all significant infos.
    I’d like to look more posts like this .

  25. Good day! This is kind of off topic but I need some help from an established blog.

    Is it hard to set up your own blog? I’m not very techincal
    but I can figure things out pretty fast.
    I’m thinking about setting up my own but
    I’m not sure where to start. Do you have any tips or suggestions?
    Thank you

    Also visit my homepage :: Diabetes Cure

  26. Hello! I’ve been reading your website for a long time now and finally got the bravery to go
    ahead and give you a shout out from Atascocita Texas!

    Just wanted to tell you keep up the fantastic work!

    Look at my site; pure garcinia cambogia

  27. My spouse and I stumbled over here coming from
    a different web address and thought I might as well
    check things out. I like what I see so i am just following you.
    Look forward to going over your web page yet again.

  28. This post provides clear idea in favor of the new visitors of blogging, that genuinely how to do blogging and site-building.

    Here is my web page; zetaclear review

  29. An impressive share! I’ve just forwarded
    this onto a co-worker who has been doing a little homework on this.
    And he in fact ordered me lunch due to the fact that
    I discovered it for him… lol. So allow me to
    reword this…. Thanks for the meal!! But yeah, thanks for spending some time to talk
    about this issue here on your internet site.

  30. My spouse and I absolutely love your blog and find almost
    all of your post’s to be just what I’m looking for. Would you offer
    guest writers to write content available for you?
    I wouldn’t mind composing a post or elaborating on a lot of the subjects you
    write in relation to here. Again, awesome web log!

  31. I’m impressed, I must say. Rarely do I encounter a blog that’s
    equally educative and interesting, and without a doubt, you’ve hit the nail on the head.

    The issue is something which not enough men and women are
    speaking intelligently about. Iam very happy that I came across this during my search
    for something concerning this.

  32. What’s up mates, its enormous paragraph on the topic of tutoringand completely explained, keep it up all
    the time.

  33. I pay a quick visit day-to-day a few web pages and websites to read articles
    or reviews, however this weblog gives feature based writing.

    Feel free to surf to my homepage … jobs san jose

  34. 219371 304755Average In turn sends provides will be the frequent systems that offer the opportunity for one

  35. It’s enormous that you are getting ideas from this post as well as from
    our argument made at this time.

    my website: Maxie D. Ducasse

  36. Hmm it appears like your website ate my first comment (it was super long)
    so I guess I’ll just sum it up what I wrote and say, I’m thoroughly enjoying your blog.
    I as well am an aspiring blog blogger but I’m still new to the
    whole thing. Do you have any recommendations for inexperienced blog
    writers? I’d really appreciate it.

    Also visit my web blog; vinyl windows replacement san jose

  37. Some fantastic ƿhotos. Remаrkable shades.

    my weblog … skin whitening forever ebook (Christen)


Submit a Comment

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