***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


Buddy Carry


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:


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