Monday 2-3-14

Posted | 45 comments



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

Warm Up

Coach’s Choice


Overhead Lunge


4 Rounds For Time:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

After Bash:


ONE Nation Competitors:

Work quickly to a Heavy Squat Clean (Warmup, then 10:00 to establish)

Travel WOD: 

100Ft Weighted Lunge
30 Tuck Jumps
20 Weighted Squat Thrusts

New Classes at RCF1!

Details here…



  1. Didier colin horoscope gratuit voyance en ligne totalement gratuite

    Feel free to visit my page :: voyance gratuite par telephone

  2. Hi colleagues, how is everything, and what you desire to say concerning
    this article, in my view its truly amazing for me.

  3. 369338 54840I truly treasure your piece of function, Wonderful post. CHECK ME OUT BY CLICKING MY NAME!!! 396078

  4. 11751 763718Thanks for sharing superb informations. Your site is so cool. 634467

  5. 257543 334145You ought to join in a contest very first with the greatest blogs on the internet. I will recommend this internet web site! 756921

  6. Whats up this is kind of of off topic but I was wondering if
    blogs use WYSIWYG editors or if you have to manually code with HTML.
    I’m starting a blog soon but have no coding expertise so I
    wanted to get guidance from someone with experience.
    Any help would be greatly appreciated!

  7. What a stuff of un-ambiguity and preserveness of
    precious know-how concerning unexpected emotions.

  8. It is in reality a great and useful piece of info.
    I’m happy that you just shared this helpful info with us.
    Please keep us up to date like this. Thanks for sharing.

  9. Astro sagitaire guide des voyants

    Also visit my blog post :: voyance gratuite en ligne

  10. 747884 31436i was just browsing along and came upon your weblog. just wantd to say wonderful internet site and this post genuinely helped me. 897620

  11. 145557 413584I got what you intend, saved to my bookmarks , quite decent internet site . 347044

  12. First off I would like to say superb blog!
    I had a quick question that I’d like to ask if you do not mind.
    I was curious to know how you center yourself and clear your mind before writing.
    I’ve had trouble clearing my thoughts in getting my thoughts out there.
    I do take pleasure in writing but it just seems like the first 10 to 15 minutes tend to be lost simply
    just trying to figure out how to begin. Any recommendations or hints?
    Thank you!

  13. jeux de tom comment telecharger des jeux pc

    Here is my site

  14. jeux de moto funlabo jeux de fill gratuit

    Here is my web site; jeux de guerre en ligne

  15. jeux reflexion gratuit jeux tetris gratuit en

    Feel free to visit my web blog :: jeux de guerre en ligne

  16. If you would like to increase your experience just keep visiting this site and be updated with the most up-to-date news update posted here.

  17. 119947 9656There is noticeably a bundle to uncover out about this. I assume you produced confident good factors in options also. 886851

  18. 295874 887696I adore foregathering beneficial information, this post has got me even far more information! . 974530

  19. You actually make it seem so easy with your presentation but I in finding this matter to be really
    one thing that I feel I’d by no means understand.

    It seems too complicated and extremely extensive for me.
    I’m taking a look forward on your subsequent submit, I’ll try
    to get the dangle of it!

  20. Great post however , I was wondering if you could write a
    litte more on this topic? I’d be very thankful if you could elaborate a little bit further.
    Many thanks!

  21. bookmarked!!, I like your web site!

  22. My brother suggested I might like this web site. He was entirely
    right. This post actually made my day. You can not imagine simply how
    much time I had spent for this information! Thanks!

  23. Hello, Neat post. There’s an issue with your web site in web explorer, may test this?
    IE nonetheless is the market chief and a big
    part of other folks will pass over your excellent writing because
    of this problem.

  24. Hey just wanted to give you a quick heads up.

    The words in your article seem to be running off the screen in
    Chrome. I’m not sure if this is a formatting issue or something to do with web browser
    compatibility but I thought I’d post to let you know.

    The layout look great though! Hope you get the problem solved soon.

  25. First of all I would like to say superb blog! I had a quick question in which I’d like
    to ask if you do not mind. I was curious to find out how you center yourself and clear your
    mind prior to writing. I’ve had difficulty clearing
    my thoughts in getting my ideas out. I do enjoy writing but it just seems like the first 10 to 15 minutes are generally
    lost just trying to figure out how to begin. Any suggestions or
    tips? Thanks!

  26. Ahaa, its pleasant conversation on the topic of this piece of writing here at this web
    site, I have read all that, so now me also commenting here.

    my homepage; avast gratuit

  27. Good way of describing, and good paragraph to get data concerning my presentation topic, which
    i am going to present in university.

    Feel free to surf to my web site; minecraft gratuit

  28. Why people still make use of to read news papers
    when in this technological world all is presented on web?

    Feel free to surf to my page; laytonhillsdodge []

  29. I have to thank you for the efforts you have put in penning this
    site. I really hope to check out the same high-grade blog posts by
    you later on as well. In truth, your creative writing abilities has inspired me to
    get my very own blog now ;)

    Here is my web blog; antivirus gratuit

  30. wonderful put up, very informative. I ponder why the
    opposite experts of this sector don’t realize
    this. You must continue your writing. I am sure, you’ve a
    huge readers’ base already!

    Here is my blog :: avast gratuit

  31. If some one wishes expert view regarding running a blog afterward i recommend
    him/her to pay a quick visit this blog, Keep up the good job.

    Also visit my website; avast gratuit

  32. fantastic issues altogether, you just won a new reader.
    What may you suggest about your publish that you just made a few days ago?
    Any positive?

  33. What’s up, everything is going nicely here and ofcourse every one is
    sharing facts, that’s in fact fine, keep up writing.

  34. May I simply just say what a comfort to discover somebody who truly knows what they’re talking about on
    the web. You definitely realize how to bring a problem to
    light and make it important. A lot more people need to read
    this and understand this side of the story. I can’t
    believe you aren’t more popular since you definitely possess the gift.

  35. My spouse and I stumbled over here from a different page and thought I might check things out.
    I like what I see so now i am following you.
    Look forward to looking into your web page again.

    Here is my webpage … annuaire inversé

  36. These are actually fantastic ideas in about blogging. You have touched some nice things here.

    Any way keep up wrinting.

    Feel free to surf to my web site :: annuaire inversé gratuit

  37. It’s amazing in favor of me to have a web site, which is beneficial designed for my knowledge.
    thanks admin

    Review my blog :: annuaire inversé

  38. Wow, incredible weblog layout! How lengthy have you
    been blogging for? you made running a blog glance easy.
    The overall glance of your website is great, as
    neatly as the content!

  39. Very soon this website will be famous among all blog people, due to it’s pleasant posts

  40. Hi there to every one, it’s genuinely a nice for me to pay
    a quick visit this site, it consists of priceless Information.

  41. I’m gone to say to my little brother, that he should also go to see
    this webpage on regular basis to obtain updated from most recent reports.

  42. I’m impressed, I must say. Seldom do I encounter
    a blog that’s both equally educative and engaging, and let me tell you, you have hit the nail on the
    head. The problem is something which not enough folks
    are speaking intelligently about. I’m very happy I stumbled
    across this in my hunt for something relating to this.

Leave a Reply

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

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>