Saturday 3-1-14

Saturday 3-1-14

**Reebok CrossFit ONE is closed this weekend due to a Level 1 CrossFit Seminar** Active Recovery – Run, Bike or Swim for 20 mins; Stretch for 20 mins   Tweet Share...
Friday 2-28-14

Friday 2-28-14

LAST CHANCE – THE OPEN STARTS TODAY!!  ***Sign up for the Open – Directions here!*** Warm Up Coach’s Choice Skill: Strategy / Movement Prep WOD: OPEN 14.1 is 11.1! As Many Reps as Possible in 10 Minutes of: 30 Double Under 15 Snatches (75, 55) After Bash: Recover ONE Nation Competitors: REST DAY Travel WOD: As Many Reps as Possible in 10 Minutes of: 30 Double Under 15 Alternating Dumbbell Snatch On the top of every minute, perform 4 burpees New Classes at RCF1! Details here…...
Thursday 2-27-14

Thursday 2-27-14

LAST CHANCE – THE OPEN STARTS TOMORROW!  ***Sign up for the Open – Directions here!*** Warm Up CrossFit Warmup Skill: Athlete’s Choice WOD: Pre-Game | Open Gym Pre-Game 3 Rounds, Not for Time: 2 Muscle Ups 4 Burpee Box Jumps (24,20) 6 Clean & Jerk (95,65) 8 OHS (95,65) 10 Cals on Rower Rest 3:00 After Bash: Recover / Prepare for 14.1 ONE Nation Competitors: Pre-Game | Prime Your Engine Travel WOD: 3 Rounds, Not for Time 10 Pullups 15 Pushups 20 Squats 1:00 Rest New Classes at RCF1! Details here…...
Wednesday 2-26-14

Wednesday 2-26-14

LAST CHANCE – THE OPEN STARTS THIS WEEK!  ***Sign up for the Open – Directions here!*** Warm Up Team Warmup Skill: Strategy, Baby WOD: Team WOD In Teams of 2, One Partner Works at a Time For Time: 100 Dumbbell Thrusters 100 Kettlebell Swing (70,53) On the top of every minute, both teammates have to perform 4 burpees. Eg – At 3,2,1 go – Athlete 1 begins Dumbbell Thrusters while Athlete 2 rests. When 1:00 hits the clock, both atheltes must stop working and perform 4 burpees. After Bash: Recover / Sign up for the Open ONE Nation Competitors: REST DAY Travel WOD: For Time: 50 Dumbbell Thrusters 50 Dumbbell Swing On the top of every minute, perform 4 burpees New Classes at RCF1! Details here…...
Tuesday 2-25-14

Tuesday 2-25-14

LAST CHANCE – THE OPEN STARTS THIS WEEK!  ***Sign up for the Open – Directions here!*** Warm Up Agility Drills Skill: Double Under WOD: “Annie” 50-40-30-20-10 Double Unders Situps After Bash: Spend 10 minutes working through a static stretch series for your hips, hamstrings, and shoulders ONE Nation Competitors: Same as Class – including after bash Travel WOD: 50-40-30-20-10 Tuck Jumps Situps New Classes at RCF1! Details here…...