Thursday 2-6-14



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

Warm Up:

CrossFit Warm-up


Ring Dip


10 Kettlebell Swing (70,53)
10 Ring Dip
100m Sprint

After Bash:

Shoulder Mobility

ONE Nation Competitors:

75 Strict TTB
75 Strict Ring Rows

RCF1 Strength

Warm Up: 

Hip/Shoulder Prep
15 Overhead Squat w/ PVC
15 Snatch Deadlift (Bar)
15 Pull ups
15 Push ups


– Snatch Balance 5 sets for 3, work up to 80% of 1 Rep Max Snatch


– Fat Bar Deadlift 3 x 10
– Log Press variation 3 x 5
– Uneven farmers Carry 100m with heavy bell in R, 100m with heavy bell in L (72+/53)

Travel WOD:

10 Dumbbell Kettlebell Swing
10 Pushups
100m Run

New Classes at RCF1!

Details here…



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