Wednesday 2-26-14

Posted | 45 comments



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…



  1. 533828 70014Hi. Cool post. There

  2. 742760 827146I adore gathering beneficial information, this post has got me even far more information! . 350174

  3. I think this is one of the most important info for me.
    And i’m glad reading your article. But wanna remark on some general
    things, The web site style is wonderful, the articles is really excellent : D.
    Good job, cheers

    Look at my blog – recette crepe

  4. 682716 417701Hey! Very good stuff, please maintain us posted when you post something like that! 240087

  5. 3614 911819 You should take part in a contest for one of the best blogs on the web. I will recommend this site! 813099

  6. 221083 648966We give you with a table of all of the emoticons that can be used on this application, and the meaning of each symbol. Though it may possibly take some initial effort on your part, the skills garnered from regular and strategic use of social media will create a strong foundation to grow your business on ALL levels. 627362

  7. 37353 394734This is going to be a terrific internet site, may possibly you be interested in performing an interview about how you developed it? If so e-mail me! 904817

  8. 162542 464270very good publish, i actually love this web site, carry on it 238573

  9. 146009 891460Ill do this if need to as much as I hope that is not too far off the track. 640601

  10. excellent points altogether, you just gained a
    new reader. What might you recommend in regards to your put up that
    you just made a few days ago? Any certain?

    Feel free to surf to my web-site – minecraft gratuit

  11. 813401 412527I as nicely conceive so , perfectly indited post! . 894392

  12. Greetings! I know this is somewhat off topic but I was wondering which blog
    platform are you using for this website? I’m
    getting fed up of WordPress because I’ve had problems with hackers
    and I’m looking at alternatives for another platform. I
    would be awesome if you could point me in the direction of
    a good platform.

    my web page sony vegas pro 11 crack

  13. 719048 399452I truly treasure your piece of work, Fantastic post. 706133

  14. I’m amazed, I must say. Rarely do I come across a blog that’s both educative and engaging, and without a doubt, you have hit the
    nail on the head. The issue is something not enough folks
    are speaking intelligently about. I am very happy I came
    across this during my hunt for something concerning this.

    Feel free to surf to my homepage; avast gratuit

  15. I was able to find good information from your blog articles.

    My webpage: avast gratuit

  16. Hello, just wanted to say, I liked this blog post. It was helpful.

    Keep on posting!

    Look into my web-site; annuaire inversé gratuit

  17. Hello there! This is my 1st comment here so I just wanted to give a quick shout out and tell
    you I truly enjoy reading your posts. Can you recommend any other blogs/websites/forums
    that cover the same topics? Thanks a ton!

    Feel free to visit my web blog … annuaire inversé

  18. Hi there, I desire to subscribe for this blog to take hottest updates,
    so where can i do it please help.

    My web blog :: annuaire inversé

  19. This post will help the internet visitors for setting up new web site or even a blog from
    start to end.

    Feel free to visit my page :: code psn gratuit

  20. Good day! This is my first visit to your blog! We
    are a team of volunteers and starting a new initiative in a community in the same niche.
    Your blog provided us useful information to work
    on. You have done a wonderful job!

    Feel free to visit my web-site – annuaire inversé

  21. I’m not sure exactly why but this site is loading very slow for me.
    Is anyone else having this problem or is it a issue on my end?

    I’ll check back later and see if the problem still exists.

    My site; annuaire inversé gratuit

  22. Great weblog right here! Also your web site so much up fast!
    What host are you the use of? Can I get your affiliate link
    to your host? I want my website loaded up as fast as yours lol

    Also visit my homepage – the forest download

  23. 551274 436762This design is incredible! You definitely know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost

  24. Today, while I was at work, my sister stole my iphone
    and tested to see if it can survive a thirty foot drop, just so she can be
    a youtube sensation. My iPad is now destroyed and she has 83 views.
    I know this is entirely off topic but I had to share it with someone!

    Check out my site – (

  25. When some one searches for his required thing, so he/she desires to be available that in detail, therefore that
    thing is maintained over here.

    Take a look at my page (

  26. Terrific work! That is the type of info that
    are meant to be shared across the internet. Disgrace on Google for now
    not positioning this publish upper! Come on over and consult with my site .
    Thanks =)

    Take a look at my homepage … (

  27. Thank you for some other magnificent article.
    Where else may anybody get that type of info in such a perfect
    means of writing? I’ve a presentation next week, and
    I’m on the search for such info.

    Also visit my web site – sbobet diblokir

  28. I have read so many articles or reviews concerning the blogger lovers but this
    article is in fact a fastidious article, keep
    it up.

    My homepage –

  29. Thanks for sharing such a nice opinion, piece of writing is nice, thats
    why i have read it fully

    Feel free to visit my web page :: sbobetasia

  30. People’s insights and participation is going to be attracted to
    the trending subject, developing a advertising campaign.
    Learn how to use Facebook marketing by reading the tips in this article and getting your social media campaigns running today.
    You can respond to negative comments and reviews, and can defend the inaccuracies that exist.

    Also visit my blog post; social media plugin wordpress

  31. An outstanding share! I have just forwarded this onto a co-worker who was
    doing a little homework on this. And he in fact ordered me lunch simply because I discovered it for him…
    lol. So let me reword this…. Thanks for the meal!!
    But yeah, thanx for spending the time to talk about
    this subject here on your web page.

    Look at my website – kayaks for sale (

  32. The game is ideɑl for those who lovе tօ relish gaming from thhe comfort with their hߋmes There has been some controversy bսt you
    can find աays of playing poker stiill and something shϲh way iss via Face Up Gamig The
    show at the Bellagio also incorporates ovber 4,500 lights

    Feеl frеe to surf to my web-site – live dealers

  33. You are going to select for imparting you the pigment painting services and take the picture with you.
    Painting is probably the best painters who have captured the
    soul of famous previous painters.

  34. You may definitely do so but be ready to don a veil yourself too.
    We finally finished up at Ace where they stocked plenty of plastic hose.

    However, this facility can only be availed
    by Premium Account users.

    Feel free to surf to my web page; world of tanks artillery guide xbox 360

  35. They are worn manufactured in aderence to the International standards of quality and
    customs demand. And clearly, if you’re deciding whether or not you could be turned around from clothes
    chaos into cash for you.

  36. That is a very good tip particularly to those new to the blogosphere.
    Brief but very precise information… Many thanks
    for sharing this one. A must read post!

  37. Hello! I was just wondering what theme your blog was using on this page.
    I just made my very own blog and was wondering if I could use
    the theme on this page. If you could either reply to this comment (I check this site
    regularly so I’ll see it), post on my page (free gta 5) or
    send me an email (my email is DulciPolicar [at] gmail [dot] com) I’d really appreciate it!


    -Dulci Policar

    • This is 7 olive oil for hair benefits : 1. Prevents Hair Loss 2. Get Rids of Dandruff and Head Lice 3.Improves Hair Strength Naturally 4. Makes Hair Shiny and Soft 5. Improves Blood Circulation in Scalp 6. Promotes Scalp Health 7. Tames Frizzy Hair
      source :

  38. Feel free to visit my blog post; transport tycoon signals

  39. Sustain the particular superb operates people We have included people people for you to my own blogroll. steam mop reviews

  40. Awesome blog! Is your theme custom made or did you download it from somewhere?

    A design like yours with a few simple tweeks would really make my blog stand out.
    Please let me know where you got your theme. Kudos

    Review my page loading…

  41. Wonderful website, stick with it to wearing hijab from Indonesia beauty and make your dream come true. cara memakai jilbab

  42. Ahaa, dialogue on the topic of this piece of writing at this place at this webpage, I have read all that, so now me also commenting about juicer product at this place. best juicer reviews

  43. It must also be formatted well, whikch allows government prime
    contractors to circumvent their small business thinks european union 1945 it may be
    frequented by your target market. Sample Business Plans I am a
    proud member especially needs to make sense.
    Perhaps you are able to take an aall rounded approach towards developing a business.
    It consists of previously collected data like demographic information, industry trends and reseaarch
    european union 1945 results. Life Plan check; Business Plan scratching your head.
    Developed european union 1945 a specialty by becoming an expert in his/her field.

Leave a Reply

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

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Links:abercrombie soldeslouboutin pas cherlouboutin soldesLouboutin Pas CherLouboutin Femmelouboutin pas cherLongchamp Pas Chercheap beats by dreGiuseppe Zanotti HommeCheap Beats by Dre