Friday 2-7-14

Posted | 18 comments



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

Warm Up

Coach’s Choice


Front Squat


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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