Friday 5-9-14

Posted | 47 comments



RCF1 wishes our very own Coach Conor Murphy GOOD LUCK at Regionals!!!!

Warm Up

CrossFit Warm Up


Push Up


Every Minute On the Minute for 30 Minutes:
5 Pull Ups

10 Push Ups
15 Squats

ONE Nation Competitors:

Regional Practice WODS and Skills

After Bash:


Travel WOD:

Every Minute On The Minute for 30 Minutes:
5 Seated Rows
10 Push Ups
15 Squats




  1. I was curious if you ever considered changing the layout of your website?

    Its very well written; I love what youve got to say.

    But maybe you could a little more in the way of content so
    people could connect with it better. Youve got an awful lot of text for only
    having one or 2 images. Maybe you could space it
    out better?

    Also visit my webpage: rebuild credit fast

  2. A person necessarily help to make critically posts I might state.
    This is the first time I frequented your web page and thus far?
    I amazed with the research you made to create this actual submit extraordinary.
    Fantastic activity!

  3. Hello there! This post could not be written any better!

    Reading this post reminds me of my previous room mate!
    He always kept talking about this. I will forward this post to
    him. Pretty sure he will have a good read. Thanks for sharing!

  4. This really is quite fascinating, You’re a really qualified writer.
    I’ve registered your feed and enjoy seeking a lot more of your
    wonderful post. Also, I’ve shared your internet site in my own social networking sites!

    Stop by my blog – wyposażenie gastronomii

  5. Valuable info. Lucky me I discovered your web site by chance, and I am stunned why this coincidence didn’t happened earlier!
    I bookmarked it.

  6. You can make the experience more fun by enrolling yourself as
    well so you can attend together. Upcoming 14th of Feb of 2011 this occasion will be celebrated.
    There are several options for saving money for retirement, but many have
    contribution deadlines of year-end.

  7. It’s remarkable in support of me to have a site, which is helpful in favor of my knowledge.
    thanks admin

  8. I still recommend this drug for a person ԝith mild Hyperhidrosis.
    No sweat mеans the bacteria under oսr arms Һas nothіng to feast on and ferment.
    Anotheг option iѕ tߋ use alcohol directly ߋn the armpits or οne other sweaty area
    to dry your skin and close tҺе pores, hоwever this cаn сause overly dry skin ɑnd
    difficulty ԝith your pores.

    Ӎy homepage: Best Antiperspirant Spray Reviews

  9. Howdy this is somewhat of off topic but I was wondering
    if blogs use WYSIWYG editors or if you have to manually code
    with HTML. I’m starting a blog soon but have no coding skills so I wanted to get advice from someone with experience.

    Any help would be greatly appreciated!

  10. Hi there, yup this piece of writing is in fact pleasant and I have learned lot of things from it regarding blogging.

  11. Hmm it seems like your blog ate my first comment
    (it was extremely long) so I guess I’ll just sum it up what
    I submitted and say, I’m thoroughly enjoying your blog.
    I as well am an aspiring blog blogger but I’m still
    new to everything. Do you have any points for inexperienced blog writers?
    I’d genuinely appreciate it.

  12. Hello, i think that i saw you visited my website thus i came to “return the favor”.I’m trying
    to find things to enhance my web site!I suppose its ok to use some of your ideas!!

  13. Hi there, just became alert to your blog through Google, and found that it’s
    really informative. I’m gonna watch out for brussels. I will appreciate if
    you continue this in future. A lot of people will be benefited from your
    writing. Cheers!

  14. It’s very effortless to find out any topic on net as compared
    to books, as I found this piece of writing at this web page.

  15. I am regular reader, how are you everybody? This article
    posted at this site is genuinely good.

  16. Wow, fantastic blog format! How long have you been blogging for?
    you make running a blog glance easy. The full look of your
    website is great, let alone the content!

    My web page Furniture Indonesia

  17. Hello, I enjoy reading through your post. I wanted to write a
    little comment to support you.

  18. Great article. I am experiencing many of
    these issues as well..

    Check out my homepage; Hay Day Hack Tool, Corinne,

  19. Please let me know if you’re looking for a article writer for your
    weblog. You have some really good posts and I believe I would
    be a good asset. If you ever want to take some of the load
    off, I’d really like to write some articles for your blog
    in exchange for a link back to mine. Please blast me an e-mail
    if interested. Many thanks!

  20. Useful info. Fortunate me I discovered your site by accident, and
    I am stunned why this coincidence didn’t came about in advance!
    I bookmarked it.

  21. Hello i am kavin, its my first occasion to commenting anywhere, when i read this
    article i thought i could also create comment due to this sensible piece of writing.

  22. Incredible story there. What happened after? Thanks!

  23. Have you ever thought about creating an ebook or guest authoring on other websites?
    I have a blog centered on the same ideas you discuss and would really like to have you share some stories/information. I know my
    visitors would appreciate your work. If you are even remotely interested, feel free to
    shoot me an e-mail.

  24. Hello, of course this piece of writing is genuinely
    nice and I have learned lot of things from it concerning blogging.

  25. Very nice article, just what I was looking

  26. I am truly delighted to read this webpage posts which contains lots of useful information,
    thanks for providing such information.

  27. I’ve been browsing online greater than 3 hours today, yet I by no means
    found any fascinating article like yours. It is beautiful price enough for me.
    In my opinion, if all website owners and bloggers
    made good content material as you did, the web will probably be much more useful than ever

  28. Hi there, I desire to subscribe for this
    web site to get hottest updates, thus where can i
    do it please help out.

  29. Excellent beat ! I would like to apprentice while you amend your site, how could i subscribe
    for a blog website? The account helped me a acceptable deal.
    I had been a little bit acquainted of this your broadcast
    offered bright clear concept

  30. I just like the valuable information you supply for your articles.

    I will bookmark your blog and test again here regularly.
    I’m slightly certain I’ll be told many new stuff right right here!
    Best of luck for the next!

  31. Wow! At last I got a blog from where I be able to really get
    valuable information concerning my study and knowledge.

  32. Hello, I enjoy reading through your post. I like to write a little comment to support you.

  33. Yes! Finally something about fifa 14 crack

  34. Heya this is somewhat of off topic but I was wanting to
    know if blogs use WYSIWYG editors or if you have to manually code with HTML.

    I’m starting a blog soon but have no coding skills so I
    wanted to get guidance from someone with experience. Any help would be enormously appreciated!

  35. Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something.
    I think that you could do with some pics to drive the message home a little bit, but instead
    of that, this is wonderful blog. A fantastic read.

    I will definitely be back.

  36. This post is priceless. How can I find out more?

  37. I am not sure where you are getting your information, but
    great topic. I needs to spend some time learning more or
    understanding more. Thanks for excellent info I was looking for this info for my mission.

  38. Sweet blog! I found it while surfing around on Yahoo News.

    Do you have any suggestions on how to get listed in Yahoo News?

    I’ve been trying for a while but I never seem to get
    there! Cheers

  39. Pretty! This was a really wonderful post.
    Thank you for supplying these details.

  40. Howdy! This is kind of off topic but I need some guidance from an established blog.
    Is it very hard to set up your own blog? I’m not very techincal but I can figure
    things out pretty fast. I’m thinking about setting up my own but I’m not sure where to
    start. Do you have any ideas or suggestions? Thank you

  41. I’m not sure exactly why but this website is
    loading incredibly slow for me. Is anyone else having this problem or
    is it a problem on my end? I’ll check back later on and see if the problem still exists.

  42. 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 several e-mails with the
    same comment. Is there any way you can remove people from that
    service? Thanks!

  43. Asking questions are truly fastidious thing if you are not understanding something
    fully, but this post offers pleasant understanding yet.

  44. Keep this going please, great job!

  45. Nice blog here! Аlsso your website loads up vеry fast!
    Ԝhhat web host aгe you uѕing? Can I ɡցet your affiliate link
    tto your host? I wish my site loaded up as fast as yours lol

    my web site; is Xtreme no a Steroid

  46. It’s really very complicated in this busy life to listen news
    on TV, so I simply use the web for that reason, and get the
    most up-to-date news.

  47. I don’t know whetɦer it’s just me or if perhaps everybody else eхperiencіng
    issuеs with your site. It appears as if some of the text iin yߋur
    cοntent are runniing off the screen. Can someone else рlease coomment and leet
    me know if tɦis is hаppening to them too? This coսld bee a iѕsue with my
    web browser because I’ve had tthis hapρen preѵiously. Thank you

    my page: best Weight loss supplements

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 FemmeLongchamp Pas Chernike air max pas chercanada goose pas cherGiuseppe Zanotti Hommelouboutin homme