LAST CHANCE – THE OPEN STARTS THIS WEEK!  ***Sign up for the Open – Directions here!***

Warm Up

Team Warmup


Strategy, Baby


Team WOD
In Teams of 2, One Partner Works at a Time
For Time:
100 Dumbbell Thrusters
100 Kettlebell Swing (70,53)

On the top of every minute, both teammates have to perform 4 burpees. Eg – At 3,2,1 go – Athlete 1 begins Dumbbell Thrusters while Athlete 2 rests. When 1:00 hits the clock, both atheltes must stop working and perform 4 burpees.

After Bash:

Recover / Sign up for the Open

ONE Nation Competitors:


Travel WOD:

For Time:
50 Dumbbell Thrusters
50 Dumbbell Swing

On the top of every minute, perform 4 burpees

New Classes at RCF1!

Details here…