Thursday 3-27-14

Thursday 3-27-14

***Bring your family and friends to RCF1 this FRIDAY, MARCH 28TH, 2014! Our 4:30 class is moving to 5pm and there will be food, refreshments, and activities! Kids welcome!!! Warm Up CrossFit Warm Up Skill: Athlete’s Choice WOD: Task Priority Fight Gone Bad (15 Reps at each movement – 1min Rest between rounds) 3 Rounds: Wall Ball (20,14) Sumo-Deadlift High Pull (75,55) Box Jump (24,20) Push Press (75,55) Row (cals) 1:00 Rest OR… 3 Rounds, Not for Time: 2 Muscle Ups 4 Burpee Box Jumps (24,20) 6 Clean & Jerk (95,65) 8 Overhead Squats (95,65) 10 Cals on Rower Rest 3:00 After Bash: Recover / Prepare for 14.4 ONE Nation Competitors: Pre-Game | Prime Your Engine Travel WOD: 3 Rounds, Not for Time 10 Pullups 15 Pushups 20 Squats 1:00 Rest ¬†Tweet...
Wednesday 3-26-14

Wednesday 3-26-14

***Bring your family and friends to RCF1 this FRIDAY, MARCH 28TH, 2014! Our 4:30 class is moving to 5pm and there will be food, refreshments, and activities! Kids welcome!!! Warm Up Coach’s Choice Skill: Handstand Push Up WOD: Up Ladder 14 Power Clean (155, 105) Handstand Push Up Workout starts with 2 Power Cleans then 2 Handstand Push Ups, 4, 4, 6, 6, and so on for 14 minutes After Bash: Spend 10 minutes working through a static stretch series for your hips, hamstrings, and shoulders ONE Nation Competitors: Same as Class – including after bash Travel WOD: Up Ladder 14 Broad Jump Handstand Push Up Workout starts with 2 Broad Jumps then 2 Handstand Push Ups, then 4 and 4, 6 and 6, so on for 14 minutes Tweet...
Tuesday 3-25-14

Tuesday 3-25-14

***Bring your family and friends to RCF1 this FRIDAY, MARCH 28TH, 2014! Our 4:30 class is moving to 5pm and there will be food, refreshments, and activities! Kids welcome!!! Warm Up Team Warm Up Skill: Buddy Carry WOD: As Many Reps As Possible in 22 Minutes: 30 Dumbbell Thrusters (45/30lb each hand) 30 Burpees 200m Buddy Carry (switch as needed) In teams of 2, one athletes works at a time, complete the reps as a team. After Bash: Recover ONE Nation Competitors: Team Workout or Rest Day Travel WOD: As Many Reps as Possible in 15 Minutes: 15 Dumbbell Thruster 15 Burpee 200m Run...
Monday 3-24-14

Monday 3-24-14

Warm Up: Build to Heavy Triple Overhead Squat Skill: Overhead Squat WOD: “Nancy” 5 Rounds for Time: 400m Run 15 Overhead Squat (95/65) After Bash: 1000m Row at a casual pace¬†– no straps — to be done on your own ONE Nation Competitors: Same as Class – including after bash Travel WOD: 5 Rounds for Time: 400m Run 15 Weighted Squats New Classes at RCF1! Details here…...
Sunday 3-23-14

Sunday 3-23-14

**Reebok CrossFit ONE is closed this weekend due to a Level 1 CrossFit Seminar** Rest Day – Relaaaaaaaax  ...