Monday 3-3-14

Posted | 571 comments



LAST CHANCE – THE OPEN HAS STARTED!! You have until TONIGHT @ 8 pm to complete AND submit the first WOD!  ***Sign up for the Open – Directions here!***

Warm Up

Build to Heavy Triple Front Squat


Pull Up


5 Rounds For Time:
15 Wall Ball (30,20)
15 Pull Ups

After Bash:

1000m Row @ 2k Pace

ONE Nation Competitors:

Same as Class – including after bash

Travel WOD:

5 Rounds For Time:
15 Weighted Squats
15 Suitcase Rows

New Classes at RCF1!

Details here…



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