Friday 2-7-14

Posted | 46 comments

2-7-14

2-7-14

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

Warm Up

Coach’s Choice

Skill:

Front Squat

WOD:

On 30 Min Running Clock, in Teams of Two…

10 min to establish - 10,000 Pounds Moved, Front Squat (from the ground, 1 athlete works at a time)*
10 min to establish - 2000m Rowed (1 Erg Per Team)
10 min to establish - 200 burpees (1 athlete works at a time)

*(50reps @ 205 / 55reps @ 185 / 75reps @ 135 / 105 reps @ 95 / 135reps @ 75 score is time — rest remainder of 10:00)

After Bash:

Recover / Sign up for the Open!

ONE Nation Competitors:

Same as Class – including after bash

Travel WOD: 

On a 30 minute Running Clock…

1. 10 Mins to complete –  Double Tabata DB Front Squat
2. 10 Mins to complete – 2k Row or Run
3. 10 Minutes to complete – 100 Burpees

New Classes at RCF1!

Details here…

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46 Comments

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    time to time} and i own a similar one and i was just {wondering|curious} if you get a lot of spam {comments|responses|feedback|remarks}?
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    significant} changes. {Thanks a lot|Thanks|Many thanks} for sharing!|
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    amazing site} yourself? Please reply back as I’m
    {looking to|trying to|planning to|wanting to|hoping to|attempting to} create {my own|my very own|my own personal} {blog|website|site} and {would like to|want to|would love to}
    {know|learn|find out} where you got this from or {what the|exactly what the|just what the} theme {is called|is named}.
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    article|this information|this post} to him. {Pretty sure|Fairly certain} {he will|he’ll|he’s going to} {have a good|have a very good|have a great} read.
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    {Wow|Whoa|Incredible|Amazing}! This blog looks {exactly|just}
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    I {definitely|certainly|absolutely} {enjoyed|loved} every {little bit of|bit of} it.
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    {Hi there|Hello}, I enjoy reading {all of|through} your {article|post|article
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    {blog|weblog|webpage|website|web site}’s {articles|posts|articles or reviews|content}
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    I {always|for all time|all the time|constantly|every time} emailed this {blog|weblog|webpage|website|web site} post page to all my {friends|associates|contacts}, {because|since|as|for the reason that} if like to
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    My {coder|programmer|developer} is trying to {persuade|convince} me to move to .net from PHP.
    I have always disliked the idea because of the {expenses|costs}.
    But he’s tryiong none the less. I’ve been using {Movable-type|WordPress}
    on {a number of|a variety of|numerous|several|various} websites
    for about a year and am {nervous|anxious|worried|concerned} about switching to another platform.
    I have heard {fantastic|very good|excellent|great|good} things
    about blogengine.net. Is there a way I can {transfer|import} all my wordpress {content|posts}
    into it? {Any kind of|Any} help would be {really|greatly} appreciated!|
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    have sworn I’ve {been to|visited} {this blog|this web site|this website|this site|your blog}
    before but after {browsing through|going through|looking at} {some of
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    {happy|pleased|delighted} {I found|I discovered|I came across|I stumbled upon} it and I’ll be {bookmarking|book-marking}
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    {Terrific|Great|Wonderful} {article|work}! {This is|That
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    Come on over and {talk over with|discuss with|seek advice from|visit|consult with} my {site|web site|website} .

    {Thank you|Thanks} =)|
    Heya {i’m|i am} for the first time here. I {came across|found} this board and I find It {truly|really}
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    {Hi|Hello|Hi there|Hello there|Howdy|Greetings}, {I think|I believe|I
    do believe|I do think|There’s no doubt that} {your site|your website|your web site|your blog} {might be|may
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    {I just|I simply|I merely} wanted to {give you a|provide you with a}
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    {A person|Someone|Somebody} {necessarily|essentially} {lend a
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    {Great|Wonderful|Fantastic|Magnificent|Excellent} {task|process|activity|job}!|
    Heya {i’m|i am} for {the primary|the first} time here.

    I {came across|found} this board and I {in finding|find|to find} It {truly|really} {useful|helpful} & it helped me out {a lot|much}.
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    {Hello|Hi|Hello there|Hi there|Howdy|Good day|Hey there}!
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    I {always|all the time|every time} used to {read|study} {article|post|piece of writing|paragraph} in news papers but now as I am a user of {internet|web|net} {so|thus|therefore} from now I am using net for {articles|posts|articles or reviews|content}, thanks
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    Your {way|method|means|mode} of {describing|explaining|telling}
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    {Hi|Hello} there, {I found|I discovered} your {blog|website|web site|site} {by means of|via|by the use of|by
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    {Hello|Hi} there, {simply|just} {turned into|became|was|become|changed into}
    {aware of|alert to} your {blog|weblog} {thru|through|via}
    Google, {and found|and located} that {it is|it’s} {really|truly} informative.

    {I’m|I am} {gonna|going to} {watch out|be careful} for brussels.
    {I will|I’ll} {appreciate|be grateful} {if you|should you|when you|in the event you|in case you|for those who|if you happen to} {continue|proceed} this {in future}.
    {A lot of|Lots of|Many|Numerous} {other folks|folks|other people|people} {will
    be|shall be|might be|will probably be|can be|will likely be}
    benefited {from your|out of your} writing. Cheers!|
    {I am|I’m} curious to find out what blog {system|platform} {you have been|you happen to be|you are|you’re}
    {working with|utilizing|using}? I’m {experiencing|having} some {minor|small} security {problems|issues} with my latest {site|website|blog} and {I would|I’d} like to
    find something more {safe|risk-free|safeguarded|secure}.
    Do you have any {solutions|suggestions|recommendations}?|
    {I am|I’m} {extremely|really} impressed with your writing
    skills {and also|as well as} with the layout on your {blog|weblog}.
    Is this a paid theme or did you {customize|modify} it yourself?
    {Either way|Anyway} keep up the {nice|excellent} quality
    writing, {it’s|it is} rare to see a {nice|great} blog like this one {these
    days|nowadays|today}.|
    {I am|I’m} {extremely|really} {inspired|impressed} {with your|together with your|along with your} writing
    {talents|skills|abilities} {and also|as {smartly|well|neatly} as} with the {layout|format|structure} {for your|on your|in your|to your} {blog|weblog}.
    {Is this|Is that this} a paid {subject|topic|subject matter|theme} or did you {customize|modify} it {yourself|your self}?

    {Either way|Anyway} {stay|keep} up the {nice|excellent} {quality|high quality} writing,
    {it’s|it is} {rare|uncommon} {to peer|to see|to look} a
    {nice|great} {blog|weblog} like this one {these days|nowadays|today}..|
    {Hi|Hello}, Neat post. {There is|There’s} {a problem|an issue} {with your|together with
    your|along with your} {site|web site|website} in {internet|web} explorer, {may|might|could|would}
    {check|test} this? IE {still|nonetheless} is the {marketplace|market} {leader|chief}
    and {a large|a good|a big|a huge} {part of|section of|component to|portion of|component of|element of} {other folks|folks|other
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    writing {due to|because of} this problem.|
    {I’m|I am} not sure where {you are|you’re} getting your {info|information}, but {good|great} topic.
    I needs to spend some time learning {more|much more} or understanding more.
    Thanks for {great|wonderful|fantastic|magnificent|excellent} {information|info} I was looking for this {information|info} for my mission.|
    {Hi|Hello}, i think that i saw you visited my {blog|weblog|website|web site|site} {so|thus} i came to “return the favor”.{I am|I’m} {trying
    to|attempting to} find things to {improve|enhance} my {website|site|web site}!I suppose its
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