Monday 2-3-14



***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…



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