Tuesday 2-4-14

Posted | 1,246 comments



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

Warm Up:

Basic Barbell




For Time:
Deadlift (225,155)
Burpee Over Bar

After Bash:

Hamstring Stretch

ONE Nation Competitors:

100m Handstand Walk, For Time
Practice / Accumulate Max Distance Handstand Walk in 10:00
Scap Activation Phase

RCF1 Strength

Warm Up: 

Hip/Shoulder Prep
15 Wall Squats
15 Hip extensions
15 Push Ups
15 Pull ups


- Dumbbell bench 5 sets of 3 working sets


- Heavy single clean and Jerk
- 200m sled pull variation
- 50 toes to bar

Travel WOD:

Suitcase Deadlift
Burpee Over Object

New Classes at RCF1!

Details here…



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    既存の子供服のデザインコンセプトビューの子供と親の大半を尋ねた。 コンバース スニーカー コラボ このコンテキストではより多くのイベント、
    それは季節のアップデートであるかどうか、 ケイトスペード 財布 二つ折り この人生でスタイリッシュなストリートファッションのクロスフュージョンとのニューヨーク時代を超越した古典的なエレガントな印象過去GYは
    - ファッションデザインの強い感覚を注入するための古典的なスタイルで、
    欧州ブランドのオペレーションセンターの世界トレンドに従うの製造·販売は、リーボック ジャージ ロング服飾有限の名前に頼っ公司上海は独自の先進的な生産拠点を設立しました。
    ちょうど英国のオリンピック聖火リレーを締結しました。 トリーバーチ サンダル 2014

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