Tuesday 2-18-14



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

Warm Up:

Coach’s Choice


Row / 1000m Jackie Strategy



For Time:
1000m Row
50 Thrusters
30 Pull- Ups

After Bash:

Shoulder Mobility / Discuss the Open

ONE Nation Competitors:

10 Rep Max Thruster

Rest 5:00

40 Unbroken Front Squats at Same Load – Once the bar is on your shoulders, it may not come to the ground. If fail to reach 30, multiply the remaining reps by 3 and do that many burpee pullups for time. (Eg – 25 Reps completed, athlete would need to complete 45 burpee pullups for time.)

RCF1 Strength

Warm Up: 

Hip/Shoulder Prep





Travel WOD:

1000m Run
50 Virtual Thrusters
30 Suitcase or Body Rows

New Classes at RCF1!

Details here…



  1. Greetings! This is my first visit to your blog!
    We are a team of volunteers and starting a new project in a community in the same niche.
    Your blog provided us beneficial information to work on. You have done
    a marvellous job!

    my homepage – Rikki I. Kahle

  2. whoah this weblog is excellent i like reading your
    articles. Keep up the good work! You know, a lot of individuals are searching around for this information, you
    could aid them greatly.

    My web blog Chantal I. Efthimiou

  3. Thanks for a marvelous posting! I definitely enjoyed reading it, you might be a great author.
    I will make certain to bookmark your blog and will often come back down the road.
    I want to encourage yourself to continue your great work, have a nice afternoon!

    Also visit my web blog :: Britany M. Okeefe

  4. Unquestionably believe that which you stated. Your favorite reason seemed
    to be on the net the easiest thing to be aware of.

    I say to you, I certainly get annoyed while people think about worries that they
    plainly don’t know about. You managed to hit the nail upon the
    top as well as defined out the whole thing without having side effect , people
    could take a signal. Will probably be back to get more.

    Have a look at my web site; Mandy I. Matsuda

  5. This piece of writing will help the internet viewers for creating new website or even a blog from start to end.

    Also visit my weblog; Adriana H. Rviz

  6. Hello, after reading this remarkable post i am too delighted to share
    my familiarity here with colleagues.

    Here is my web site :: Rory E. Scheyer

  7. Good day! This is kind of off topic but I
    need some guidance from an established blog. Is
    it tough to set up your own blog? I’m not very techincal but I can figure things out pretty
    quick. I’m thinking about creating my own but I’m not sure where
    to start. Do you have any points or suggestions? Cheers

    Also visit my webpage – Lorenza O. Dilday

  8. For hottest information you have to pay a visit internet and
    on internet I found this web site as a best site for hottest updates.

    Here is my blog post … Meghan Z. Orte

  9. Does your site have a contact page? I’m having problems locating it but, I’d like to send you an e-mail.
    I’ve got some ideas for your blog you might be interested
    in hearing. Either way, great site and I look forward to seeing it develop
    over time.

    my webpage: Jesica V. Danese

  10. Very quickly this web site will be famous amid all
    blogging and site-building visitors, due to it’s fastidious posts

    My webpage Cristine S. Molder

  11. Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something.
    I think that you could do with some pics to drive the message home a bit, but other than that, this is
    great blog. A great read. I’ll certainly be back.

    Feel free to visit my webpage :: Jesica L. Ducasse

  12. I think everything published made a great deal of sense.
    But, what about this? suppose you composed a catchier post title?

    I ain’t saying your content is not good, but suppose you added a post title that grabbed a person’s attention? I mean Tuesday 2-18-14 | Reebok CrossFit One is
    kinda plain. You ought to glance at Yahoo’s front page and note how they
    create article titles to get people to open the links.
    You might try adding a video or a related pic or two to grab people excited about everything’ve written. Just
    my opinion, it would make your posts a little bit more interesting.

    my homepage … Debrah X. Schomberg

  13. If some one needs expert view on the topic of blogging after that i propose him/her to pay a quick visit this web site, Keep up
    the fastidious work.

    my blog post :: Karl X. Rosie

  14. Heya i am for the first time here. I came across this board and I find It really useful & it helped me out a lot.

    I hope to give something back and aid others like you aided me.

    Here is my website … Zenobia M. Nenno

  15. It’s a pity you don’t have a donate button! I’d without a doubt donate to
    this brilliant blog! I suppose for now i’ll settle for book-marking and adding your RSS feed to my
    Google account. I look forward to fresh updates and will talk about this site with my
    Facebook group. Talk soon!

    Feel free to visit my homepage :: Jesenia F. Danese

  16. Hello, everything is going fine here and ofcourse every one is sharing facts, that’s actually
    good, keep up writing.

  17. Hurrah, that’s what I was looking for, what a data! present
    here at this website, thanks admin of this web site.

  18. When someone writes an article he/she keeps the plan of
    a user in his/her brain that how a user can understand it.
    So that’s why this paragraph is perfect. Thanks!

  19. I’m not that much of a internet reader to be honest but your blogs really
    nice, keep it up! I’ll go ahead and bookmark your site to come back down the road.
    Many thanks

  20. If some one wishes expert view about blogging after that i recommend him/her to pay a visit this website, Keep
    up the nice job.

  21. Useful info. Fortunate me I discovered your site by chance,
    and I am shocked why this coincidence did not happened earlier!

    I bookmarked it.

  22. Today, I went to the beach with my kids. I found a sea shell and gave it to my 4 year old daughter and said
    “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed.
    There was a hermit crab inside and it pinched her
    ear. She never wants to go back! LoL I know this is
    totally off topic but I had to tell someone!

  23. Appreciation to my father who shared with me on the topic of
    this weblog, this webpage is actually amazing.

  24. The Prophetess Shejat Temira, who was educed by thee heretic Mosailama constitutes another erotic tale with a meaning.
    It is as much about how to touch aas it is about where to touch.
    The Paleolithic figures and the paintings in the cave are example of ancient erotic art.
    The vibrations are also strategically place for wpmen too better enjoy.

    Only once you have been together for a while and recognize
    onee another’s likes and dislikes should you go foor the surprise.
    Romance writers know the way to incorporate action,
    suspense, posser and lobe in a story. Recent Developments Such is the popularity of this dance form that Salsa classes are available

    This town of poets and philosophers (now renaked Umm Qais) is the location forr one of the New Testament’s more spectacular miracles, when Jesus banished
    the demons afflicting two madmen into a hsrd of swine, who
    then rushed down the hill and perished in the Sea of Galilee.
    Putnam under the title John Cleland’s Memoirs of a Woman of Pleasure was immediately banned foor obscenity upon its release.

    If Craigslist founder, Craig Newman, thinks allowing advertising from
    the people who take these children is a ‘right’ , then there’s a special place in hell
    for him. So I am going to play Sister Wendy Beckett for awhile.

    Now the only color in your erotikc portraits ill be the colors
    of the paints. This trust can bee re-established by cledarly communicating and expressing your thoughts.

    Thewe haplen to bee my personal favorites.
    But with so numerous selections and tastes, it can become a bit intense
    choosing the riight fit. She will listen to her partner’s
    breathing annd encourage deep, regular breaths.
    It is time to get the ban such event or bar which ccan promote
    mapouka danxe in erotic ways. You can now choose between tthe intensity of
    vibration that you truly want. It is any alluring and erotic piece of undergarment worn mainly by ladies.

    The hidden and embedded commands that are placed throughout thhe story then go to work on thhe person’s conscious mind.
    I was informed and taken care of from the first moment that I called asking about the way this works.

    This allows the massager to receive electricity from the caar system and makes it ready for use.
    There’s even a funny aand naughty Jack and Jill poem/ballad along with a couple other naughty verses.
    Reunites And Seperates Lovers.Do You Have a Need To Seperte A Malle Or Femnale
    From Your Lover Thaat May Be Causing An Interfearence. I recommend starting outt very
    lightly, and spanking only on the meaty, fleshiest part of the bottom.

    The fact that there is a lot of choice annd opportunity to find the right person has attracted a lot many online
    surfers to such chat rooms. Her moszt recent release was Primitive Passion, butt there’s less than a month left before her latest biok – The Lion’s Den – hits the shelves, followed immediately by Gemini:
    Directing Claire. Erotic Photography, even erotic stories
    are meanings inn flux. If you’ve been on a kick reading information about making stained glass, perhaps your hero/ine could be a stained glass artisan. Don’t believe you’ve got to go it alone, and
    avoid doing so unless you know one anoher so well that it comes naturally.

    He might also have overheard Thirteen,his associate describing or simply alluding to a lesbian encounter she
    occasionally can’t help butt recall aloud during the show
    (presumably because it is in the script). An erotic masssage
    can be performed with the use of other body partss like the lips and
    mouth. Once this trance is achieved, the story brings the person to a levgel of climax and allows
    thedm too fully eenjoy the pleasure they can give themselves, while reminding them that they can always be aroused.
    Jacob learns oof the wedding and keeps his stand in the love
    triangle. If you’re not shy, you can try submitting it tto
    an erotica writer’s foum for review and constructive criticism.
    Do You Neeed To Be Reunited With Your Lover Or Strengthen an Existing Love.

    Something passionate, intimate and evewn a little erotic.

    The key is that the characters in erotic romances will never shy
    away from the actual terms used for body parts, and the loge scenes they engage in stretch or totally cross standard romance boundaries.
    For a woman the experience of multiple orgasm creates a concentration of pleasure and power in every
    part of her body. There are still plenty morre scenes advertising
    for sexy lingerie but I think sso many screenshots
    should bee self-evident already. Fun and full of surprises, this is a great way to spice
    up anyy get together. This gazme includes truth or dare,
    embarrassing, fantasy, blindfold, personall lubricant
    and more.

    Happily for lover’s oof art, qualitgy reprints are avaiable inexpensively.
    While condoms doo represent an extra step and alter the feel of sex, they don’t have to kill
    the mood or make sex less enjoyable unless you let them.
    The behaviour of the characters depicted in the erotic works may be associated with both a sense of love
    oor juwt sexual lust. Sometimes, part of what people despise about
    condoms is that theey have to stop in the middle of foreplay to find one, darting over to a medicine cabinet of fiddling
    through drawers and opening a box while a partner lies
    in bed waiting. This way, you can get a tattoo design according
    to what you want. Erotic fiction is all about pushiung limits –
    shattering thrm if appropriate.

    If a man finally wishes tto ejaculate, the therapist wll bbe happy help
    him to that enjoyment. By searching online you can often find the
    right book free oof cost. A few of tthe writers I researched when I was considering
    jumping into the industry were, Sabloe Hunter(my personal favourite and the one I
    most highly recommend if you want to learn hhow to write erotic romance that will sell),
    Kellyy Haen and Georgia Fox. It provides concazve figure and
    emphasizes the bottom of those what person weats them.

    Herod flung him into a cave-cell beneath the palace and carried on living the
    high life. Reead romance books and look the world with a different perspective.

    Summoning up the ghost of the ancient world’s most erotic dancer atop a wind-blown Jordanian mountain demands imagination. You will be able to tell what he’s feeling just
    by looking into them. What is important is that the model is the main subject.

    The best indication of how a product is doing, iss to resd the costumer
    comments, go to the author’s website oor lopk them up on Facebook, or one of
    the ther thousand sites wgere people can promote themselves; if they’re bragging about huge sales number, it’s
    a goold indication that the genre they write is popular.
    It2019s either you find your way and win, or lose temper and lose!) How?
    Issrael and Palestine have cornereed the market in Holy Land tours, but
    Jordan is no second-best pilgrimage destination.

    The erotic is also an image of a beautiful aesthetic human figure in acceptable
    vulgar poses, partially or completely nude, but not concentrating on the
    most intimate parts. Most unlikely things would seem possible.
    A survey of the storjes reveals the writer of thhe perfumed garden as a mastewr story teller
    with infinite knowledge of the sex act. Youur bedroom had better bee
    a spot oof exploration and delight. Three herbs prized
    for their ability to aid sexual enjoyment are ashwagandha
    root, muira puama, and catuaba bark.

    Also visit my site … Xem Website

  25. I think that what you published made a great deal of
    sense. But, think about this, what if you added a little content?

    I ain’t suggesting your information isn’t good, however what if you added something that grabbed people’s
    attention? I mean Tuesday 2-18-14 | Reebok CrossFit One is a little boring.

    You ought to look at Yahoo’s front page and watch how they create news headlines to get people to open the
    links. You might add a video or a picture or two to grab people interested about what you’ve written. In my opinion, it might bring your
    blog a little bit more interesting.
    roulette online game play casino free online casino slots with bonus rounds free casino slot games no deposit casino bonuses free online casino slots with bonus rounds casino deposit casino games online roulette free online casino slots with bonus rounds casino slots free play tropicana online casino
    online gambling sites how to play casino card game casino bonus 2 online gambling casinos blackjack casino is online gambling legal no deposit casino bonuses free slot machine games slot machine casino blackjack roulette online play free casino slots free casino slot games with bonus rounds casino blackjack casino slot games slot machines best online casinos play free casino games

  26. Wow, superb weblog layout! How long have you ever been blogging for?
    you made running a blog look easy. The whole glance of your site is excellent, as well
    as the content!

  27. Hey! I understand this is somewhat off-topic however I had to ask.
    Does managing a well-established blog like yours require a large amount of work?
    I’m brand new to running a blog however I do write in my
    diary on a daily basis. I’d like to start a blog so I can share my experience and views online.
    Please let me know if you have any kind of ideas or tips for brand
    new aspiring bloggers. Thankyou!

  28. Spot on with this write-up, I absolutely feel this website needs a lot more attention. I’ll probably be returning to see
    more, thanks for the advice!

  29. It is truly a great and useful piece of info. I’m glad that you shared this helpful
    info with us. Please keep us informed like
    this. Thank you for sharing.

  30. I absolutely love your blog and find a lot of your post’s
    to be what precisely I’m looking for. can you offer guest writers to write content for yourself?
    I wouldn’t mind publishing a post or elaborating on many of the
    subjects you write about here. Again, awesome website!

  31. Hey there! I just wanted to ask if you ever have any trouble with
    hackers? My last blog (wordpress) was hacked
    and I ended up losing months of hard work due to no data backup.
    Do you have any methods to stop hackers?

  32. Unquestionably believe that which you said. Your favorite reason seemed to be on the internet the simplest thing to be
    aware of. I say to you, I definitely get annoyed while people consider worries that they plainly
    do not know about. You managed to hit the nail upon the top
    and also defined out the whole thing without having side-effects , people
    could take a signal. Will likely be back to get more.

  33. Excellent beat ! I wish to apprentice at the same time as you amend your
    web site, how can i subscribe for a weblog web site?
    The account aided me a applicable deal. I have been a little bit familiar of this your broadcast offered vibrant clear idea

  34. I’m truly enjoying the design and layout of your
    site. It’s a very easy on the eyes which makes it
    much more enjoyable for me to come here and visit more often. Did you hire out a designer to create your
    theme? Exceptional work!

  35. Hello! I could have sworn I’ve visited this website before but
    after going through a few of the articles I realized it’s new to me.
    Anyways, I’m definitely happy I stumbled upon it and
    I’ll be book-marking it and checking back regularly!

  36. A fascinating discussion is definitely worth comment.
    I do believe that you should write more on this subject matter, it may not be a taboo subject
    but generally people don’t discuss such subjects.
    To the next! All the best!!

  37. When I originally commented I appear to have clicked on the -Notify me when new comments are added- checkbox and from now on every time a
    comment is added I get 4 emails with the exact same comment.

    Perhaps there is a means you can remove me from that service?

  38. This design is spectacular! You obviously know how
    to keep a reader entertained. Between your wit and your videos,
    I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job.

    I really loved what you had to say, and more than that, how you
    presented it. Too cool!

  39. Excellent weblog here! Additionally your site lots up
    very fast! What web host are you the use of? Can I am getting your
    affiliate link to your host? I desire my web site loaded up
    as quickly as yours lol

  40. I’ve been browsing on-line more than three hours lately,
    yet I never discovered any attention-grabbing article like yours.
    It’s pretty value sufficient for me. In my opinion, if all webmasters
    and bloggers made excellent content material as you did, the
    net will probably be a lot more helpful than ever

  41. Hi there! I just wish to give you a huge thumbs up for your excellent information you have got right
    here on this post. I will be returning to
    your blog for more soon.

  42. Hey there! Quick question that’s entirely off topic.

    Do you know how to make your site mobile friendly? My site looks weird
    when browsing from my apple iphone. I’m trying to find a template or plugin that might be able to correct this issue.
    If you have any suggestions, please share. Cheers!

  43. Does your site have a contact page? I’m having trouble locating it but,
    I’d like to send you an e-mail. I’ve got some ideas for your blog you might be interested in hearing.
    Either way, great blog and I look forward to seeing it expand over

  44. I’ve been browsing online more than three hours today,
    yet I never found any interesting article like yours.
    It is pretty worth enough for me. Personally,
    if all webmasters and bloggers made good
    content as you did, the internet will be much more useful than ever before.

  45. When I initially left a comment I appear to have clicked the -Notify me when new comments are added- checkbox and
    from now on each time a comment is added I get 4 emails with the same comment.
    Perhaps there is an easy method you can remove me from that
    service? Appreciate it!


Submit a Comment

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