Monday 3-3-14

Posted | 1,165 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…



  1. It is appropriate time to make some plans for the
    future and it is time to be happy. I have read this
    post and if I could I wish to suggest you few interesting things or advice.
    Perhaps you can write next articles referring
    to this article. I want to read even more things about it!

    My homepage:

  2. Your style is so unique in comparison to other people I have read stuff from.
    Thank you for posting when you’ve got the opportunity, Guess I’ll just book mark this page.

    My site – Steam Wallet Free Codes

  3. Fine knowledge, Thanks!
    xunjie 参加するよう招待されて飾られた円周の一部がファストファッションのファッションでもありますファッション消費者の多くを満たすことができます。

  4. What’s up to every one, for the reason that I am in fact keen of reading
    this webpage’s post to be updated regularly. It consists of good information.

  5. Thanks in favor of sharing such a nice idea, article is fastidious, thats why i have read it entirely

    My site :: make money online now

  6. Amazing things here. I am very happy to see your post.
    Thanks a lot and I’m looking forward to contact
    you. Will you kindly drop me a e-mail?

  7. Very good information Many thanks!
    xunjie 新産業の発展と経済の最も直接的かつ効果的な方法をアップグレードする。
    シャネルや他のトップブランドの特別モデル、 メリッサ サンダル ジグザグ
    ミラノにトップモデルになった。 ヴィヴィアン 財布 レッド トム
    - クルーズ妻は優しく急いあんちゃんの道路のうち、
    あなたが少し剛性の行を変更することができます。ヴィヴィアン 財布 人気
    好きではありません。 ヴィヴィアンウエストウッド バッグ

  8. It is located in Matrouh governorate on the north east coast 83 km west of Alexandria; and is distinguished for its various medical
    and wooden plants in addition to different kind of animals, birds, insects, and snails.
    Stepping on the picturesque Mauritius Island promises to be a thrilling discovery.
    Some are calling for the elimination of birthright citizenship.

    Feel free to visit my website … voyage madagascar

  9. In cadrul studiul, care s-a desfasurat pe o perioada de 22 de
    saptamani, oamenii de stiinta au descoperit cca cei 22 de participanti supraponderali au
    slabit fara sa-si modifice dieta si au fact la fel de mult sport ca si inainte.
    Nu au existat reactii adverse raportate. Cromuil
    este util in corp sii pentru echilibrarea niveluluii de zahar
    ddin sange si pentru metabolizarea macronutrientilor. Vitamina
    C contribuie lla dezvoltarea celulelor imunitare,
    imbunatateste functionarea anticorpilor si a macrifagelor, are caracter antiviral si antibacterian si este utila pentru distrugerea toxinelor produse de bacterii.

    De asemeni, puteti folosi cafeaua antioxidanta care are o
    combinatie interesanta de plante foarte placuta pentru diminetile dvs si
    pentru pornirea metbolismului.

  10. Yes, this all sounds very scientific and dry but
    once you grow used to flying a RC helicopter, you can find many hrs of fun and also enjoyment to be had
    flying all these wonders of gadget making technology.
    Secure the particular deck- This specific is just about the touchiest as it was created to test out any
    player’s controlling ability and also patience.
    Batteries keep running out after a certain period
    and someone needs to know exactly how to charge them and the equipment
    that will be used to charge.

    my page; swing copters hack

  11. I really like it when people come together and share ideas.
    Great site, stick with it!

    my web site; Cheap Uggs UK

  12. I’m extremely impressed with your writing skills as well as with the layout on your weblog.

    Is this a paid theme or did you modify it yourself? Either way keep
    up the excellent quality writing, it’s rare to see
    a nice blog like this one these days.

  13. And from that moment, you will have a new family, there is always a person who will spend birth, death, illness and old age to you.
    Remember Audrey Hepburn’s morning sojourn to the New York City
    store in order to feast on the sight of diamonds whilst
    sipping her coffee. It always seems to me, once we
    celebrate the Fourth of July, it’s suddenly football season and we are
    literally into the fourth quarter.

  14. Hi! I could have sworn I’ve been to this website before but after reading through some of the post I realized it’s new to me.
    Nonetheless, I’m definitely happy I found it and I’ll be book-marking and checking back often!

  15. It’s difficult to find knowledgeable people for this topic, but you seem like you know what you’re talking about!

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:louboutin pas cherlouboutin soldesLouboutin Pas CherLouboutin FemmeLongchamp Pas Chercanada goose pas cherGiuseppe Zanotti Hommelouboutin homme