Wednesday 3-26-14

Posted | 34 comments



***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


Handstand Push Up


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



  1. My brother suggested I might like this blog. He was totally right.

    This post actually made my day. You can not imagine simply how much
    time I had spent for this info! Thanks!

    my web blog; telecharger minecraft

  2. I like what you guys tend to be up too. This sort of clever work and coverage!
    Keep up the terrific works guys I’ve incorporated you guys to
    my blogroll.

    Also visit my homepage: antivirus gratuit

  3. Hi, after reading this awesome paragraph i am too delighted to share my knowledge here
    with friends.

    Also visit my weblog; antivirus gratuit

  4. We’re a gaggle of volunteers and starting a brand new scheme in our community.
    Your website provided us with helpful info to work on.
    You’ve done an impressive process and our entire community shall be thankful to you.

    Here is my weblog guide

  5. I simply couldn’t go away your web site before suggesting that I
    actually enjoyed the standard information a person provide for your guests?
    Is gonna be back continuously in order to inspect new posts

    Check out my homepage – girl

  6. I simply couldn’t go away your web site before suggesting that I actually
    loved the standard information a person provide on your visitors?
    Is going to be back often to check out new posts

    Feel free to surf to my blog: antivirus gratuit

  7. Hey outstanding blog! Does running a blog similar to this require a
    great deal of work? I have absolutely no knowledge of coding
    but I had been hoping to start my own blog in the near future.
    Anyway, if you have any suggestions or tips for new blog
    owners please share. I know this is off subject however I just wanted to ask.
    Thanks a lot!

    my site: avast gratuit

  8. 89130 628410It is truly a cool and beneficial piece of details. I

  9. I absolutely love your blog and find a lot of
    your post’s to be just what I’m looking for.
    Would you offer guest writers to write content available for you?
    I wouldn’t mind creating a post or elaborating on most of the subjects you
    write with regards to here. Again, awesome weblog!

    Also visit my blog post annuaire inversé

  10. Very quickly this web site will be famous among all blogging visitors, due to it’s
    good articles

    Here is my site … annuaire inversé

  11. It’s impressive that you are getting thoughts from this
    post as well as from our discussion made here.

    my webpage annuaire inversé

  12. 689875 929556There is clearly a lot to know about this. I think you made various good points in features also. 842940

  13. Hi to every one, because I am in fact eager of reading this webpage’s post to be updated on
    a regular basis. It contains good information.

  14. Excellent items from you, man. I have bear in mind your stuff prior to and you are just too fantastic.

    I really like what you have got right here, certainly like what
    you are stating and the best way during which you say it.
    You are making it enjoyable and you still care for to keep it wise.
    I can not wait to learn much more from you. That is really a wonderful site.

    Also visit my webpage: code psn gratuit

  15. It’s wonderful that you are getting ideas from this post as well as from our argument made
    at this place.

    my blog boom beach hack

  16. 119449 500287Thank you for your fantastic post! It has long been very useful. I hope that you will proceed sharing your wisdom with us. 972837

  17. This page truly has all the information I wanted concerning this subject and
    didn’t know who to ask.

    My webpage; annuaire inversé

  18. You should be a part of a contest for one of the best websites on the internet.

    I am going to highly recommend this web site!

  19. This design is spectacular! 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…HaHa!) Great job. I really loved what
    you had to say, and more than that, how you presented it.

    Too cool!

    Here is my site :: boom beach hack

  20. Hi! I simply want to give you a huge thumbs up for your great information you have
    got right here on this post. I’ll be returning to your site for more soon.

    Here is my web site :: boom beach hack

  21. 364905 49666hello I was really impressed with the setup you used with this weblog. I use blogs my self so congrats. definatly adding to favorites. 993900

  22. Undeniably consider that that you stated.
    Your favourite justification appeared to be on the web the simplest thing to be mindful of.

    I say to you, I certainly get irked at the same time as folks consider worries that they just do not know about.
    You managed to hit the nail upon the top as neatly as defined out the entire thing with
    no need side-effects , folks can take a signal. Will likely
    be back to get more. Thank you

    Also visit my web site … (

  23. Hello there! Do you know if they make any plugins to protect against hackers?
    I’m kinda paranoid about losing everything I’ve worked hard on. Any suggestions?

    Here is my weblog; livescore

  24. I enjoy what you guys are up too. This type of clever work and reporting!
    Keep up the good works guys I’ve included you
    guys to our blogroll.

    Look at my blog – cara daftar sbobet

  25. After all the crazy intense moments, to facilitate injection was
    much considered necessary earlier than things urge even worse designed for
    all and sundry in the building. Russians hummed songs from his movies,
    without knowing their meaning. But for this so many blog gives you the
    answer with latest hindi song lyrics and old song as well.
    Hindi movies have many advantages as they can release the movie throughout the country.
    Descriptive Style: Poetry has a certain beat to their writing, or sometimes, no beat at all.

  26. Hi to every one, the contents existing at this web site are actually awesome for
    people knowledge, well, keep up the nice work fellows.

    My web site sbobet link

  27. At this moment I am going to do my breakfast, after having my breakfast coming again to read additional news.

    Also visit my page;,

  28. This web site really has all of the info I needed concerning this subject and
    didn’t know who to ask.

    my web site … agen sbobet casino

  29. When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time
    a comment is added I get three emails with the same comment.
    Is there any way you can remove me from that service?
    Thanks a lot!

    Here is my site: treadmill reviews

  30. Interesting blog! Is your theme custom made or did you download it from somewhere?
    A theme like yours with a few simple adjustements would really make my blog stand out.
    Please let me know where you got your theme. With thanks

    Also visit my homepage; codes psn gratuit

  31. Your website additionally has performing trainers for i
    - Pad applications. Arcane Legends Pv – P Stategy Guide (Read the guide to know what is
    best class for Pv – P. This is the GREATEST way for
    you to be the primary ones to know all the
    newest Arcane Legends news.

  32. In case you are keen to check on what other medication is
    doing presently there then whatsapp sniffer hack is
    the better addition for the system. 7, OS 5, OS 6 and OS 7
    plus full-fledged BIS data plan (Black – Berry Internet Service).
    However i – OS users can hide this by using advanced settings,
    but for android users, there hasn’t been any such particular

  33. Various factors responsible for the popularity of online gaming:
    -. The 8 ball pool hack 2014 failed to seem to bring about waste materials and also could not possibly be obtained in forested acres, jungles, streams, lakes, seas, and so forth.
    As it was first compared to antidisestablishmentarianism much have been said related to 8 soccer ball swimming
    chop simply by socialists, stuck simply by
    their own notorious historical past.

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