Sunday 6-1-14

Sunday 6-1-14

Box Closed – Rest Day Watch The Northeast Regional DAY THREE here!!!   Tweet...
Saturday 5-31-14

Saturday 5-31-14

Box Closed – Active Recovery – Run, Bike or Swim for 20 mins; Stretch for 20 mins Watch The Northeast Regional DAY TWO here!!!   Tweet...
Friday 5-30-14

Friday 5-30-14

  Box Closed – Watch The Northeast Regional DAY ONE here!!! Travel WOD: For Time: 75 Strict Burpees   Tweet...
Thursday 5-29-14

Thursday 5-29-14

Announcement: RCF1 will be CLOSED this Friday, May 30th. Come support Austin Malleolo and the RCF1 Team at The Northeast Regionals! Open Gym Closes at 3:00pm today Warm Up: Athlete’s Choice Skill: Movements in WODS 3 Suggested WODS: WOD 1: For Time: 50 Burpees 40 Toes to Bar 30 Dumbbell Walking Lunge Steps (Alternating) (55’s/35’s) 20 Handstand Push Ups WOD 2: 3 Rounds For Time: Row 500m 20 Shoulder to Overhead (95/65) WOD 3: 4 Rounds For Time: 15 Wall Balls (20/14) 15 Ring Dips 15 Deadlifts (185/125) After Bash: Recover Travel WOD: For Time: 100 Burpees Tweet...
Wednesday 5-28-14

Wednesday 5-28-14

Announcement: RCF1 will be CLOSED this Friday, May 30th. Come support Austin Malleolo and the RCF1 Team at The Northeast Regionals! Warm Up:  Barbell Complex Skill: Power Clean WOD: Power Clean 10-10-10 ONE Nation Competitors: Regional WODS and Skills After Bash: 3 x 10 False Grip Ring Rows Travel WOD: For Time: 50 Dumbbell Power Cleans   Tweet...