Tuesday 5-27-14

Posted | 89 comments



Announcement: RCF1 will be CLOSED this Friday, May 30th. Come support Austin Malleolo and the RCF1 Team at The Northeast Regionals!

Warm Up:

Coach’s Choice


WOD Strategy



For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

ONE Nation Competitors:

Regional Practice WODS and Skills

After Bash:


Travel WOD:

For time:
1 mile Run
100 Seated Rows
200 Push-ups
300 Squats
1 mile Run

*Partition the seated rows, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.



  1. I am actually grateful to the owner of this site who has shared this enormous
    post at at this time.

  2. Howdy! Ɗo yoս usе Twitter? I’d lіke tо follow yоu if thаt woսld be
    okay. I’m absolutely enjoying ʏoսr blog and loook forward to neww updates.

    Аlso vvisit my web blog :: plants vs zombies 2 hack

  3. I have been exploring for a little for any high
    quality articles or weblog posts on this sort of area .

    Exploring in Yahoo I eventually stumbled upon this site.

    Reading this info So i am happy to show that I have
    a very good uncanny feeling I came upon exactly what I needed.

    I most certainly will make sure to do not disregard this site and provides
    it a look regularly.

  4. I do consider all of the ideas you’ve presented on your post.
    They’re really convincing and can definitely work.
    Nonetheless, the posts are very short for beginners.
    May just you please extend them a little from subsequent
    time? Thank you for the post.

  5. Hi, Neat post. There is an issue with your site in intenet explorer, might check this?
    IE nonetheless iss the market chief and a big portion of folks will miss your magnificent writin due to thjs problem.

    Feel free to surf too my web blog … 3 week diet lose 20 pounds (Margery)

  6. This site was… how do I say it? Relevant!! Finally I’ve found something which helped me.

    Also visit my site – top online dating sites

  7. El agrupación Capio Sanidad facturó en 2011 poco más de 673 millones de euros.

    Feel free to visit my web site: estrategias de juego

  8. I constanrly spent my half an hour to read this webpage’s content daily along with
    a cup of coffee.

    Check out my site – 3 week diet does it work; Kermit,

  9. I know ths web site offers quality dependent posts aand additional stuff, is there
    any other web page which provides these kinds of stuff in quality?

    Feel free to surf to my website acne scars

  10. Great weblog right here! Additionally your site so muchh up very fast!
    What host are you the usage of? Caan I am getting your associate lnk
    on your host? I wan my website loaded up ass faxt as
    yours lol

    my weblog; make money forex trading system

  11. When I originalply commented I clickeed 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 people from that service?


    Also visit my website: hair loss in children

  12. Hi, I do think this is an excellent website.
    I stumbledupon it ;) I am going to come back once again since I savfed as a avorite it.
    Money and freedom is the greatest way to change, may you bbe rich and continue to guide other people.

    my homepage: tofranil

  13. Everything is very open with a very clear explanation of the issues.
    It was definitely informative. Your website is extremely helpful.
    Thanks for sharing!

    Feel free to visit my website – free surveys for money

  14. When I originally commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is
    added I get four e-mails with the same comment. Is there any way you can remove people from that service?
    Thank you!

    My web site :: free paid surveys

  15. I am in fact glad to glance at this webpage posts which includes plenty off valuable information, thanks
    for providing such statistics.

    Here is my page :: Nude In Hawaii

  16. I’d like to thank you for the efforts you have put in writing this site.
    I am hoping to check out the same high-grade content by
    you in the future as well. In fact, your creative writing abilities has inspired me to get my own website now ;)

    My web blog; catered parties,

  17. Genuinely when someone doesn’t be aware of afterward its up
    to other visitors that they will help, so here it takes place.

    My website … Deer Hunter 2014 Hack

  18. Excellent web site you’ve got here.. It’s hard
    to find excellent writing like yours nowadays. I seriously appreciate people like you!
    Take care!!

  19. I’m gone to convey my little brother, tҺat Һe shοuld also pay a visit thіs weblog օn regular basis tо take updated fгom
    newest reports.

    My webpage; Dragon City Hack

  20. Excellent site you have here but I was wanting to know if you knew of any forums that cover
    the same topics talked about here? I’d really like to be a
    part of group where I can get feedback from other knowledgeable people that
    share the same interest. If you have any recommendations, please let me know.
    Appreciate it!

  21. Hi, I think your blog might be having browser compatibility issues.
    When I look at your website in Opera, it looks fine
    but when opening in Internet Explorer, it has some
    overlapping. I just wanted to give you a quick heads up!
    Other then that, superb blog!

  22. If some oone wangs expert view on the topic of blogging afterward
    i advise him/her too pay a visit this webpage, Keep
    up the fastidious job.

    Here is my web page; hair loss treatment for women natural remedies

  23. I have been exploring for a little for any high quality
    articles oor weblog posts on this sort of space .

    Exploring in Yahoo I ultimately stumbled upon this website.
    Reading this info So i’m glad to convey that I’ve
    a very just right uncanny feeling I found out just what I needed.
    I most surelky will make sure to do not forget this site and givve it a look regularly.

    Feeel free to surf too my page :: buy basketball shoes obline – Emile -

  24. It’s appropriate time to make a few plans for the longer term and it is time
    to be happy. I’ve read this put up and if I may just I want to recommend
    you few interesting things or advice. Perhaps you could write subsequent articles referring to this article.
    I wish to read even more things approximately it!

    My website: Nudist In Jacksonville

  25. Nice post. I learn something new and challenging on blogs I stumbleupon every day.
    It’s always exciting to read articles from other writers and use a litfle something from other web sites.

    My blog post; delaware sex videos

  26. You are so cool! I do not suppoee I have read through anything
    like this before. So great to discover somebody with a few unique thoughts on this
    issue. Seriously.. thanks for starting this up.
    This web site is something that is required on the web, someone with a little originality!

    my web page :: university of south carolina girls

  27. Greetings from Idaho! I’m bored to teafs at work so I decided to check out your blog
    on my iphone during lunch break. I really lijke the knowledge you provide here and can’t
    wait to take a look when I get home. I’m shocked at how quick your blog loaded on my phone ..

    I’m not even using WIFI, just 3G .. Anyways,
    amazing site!

    Feel free to surf to my webpage: panic disorder

  28. Having read this I believed it was very
    informative. I appreciate you spending some time and energy to put this article together.

    I once again find myself personally spending way too much
    time both reading and posting comments. But so what,
    it was still worth it!

    my site Clash of Clans Hack

  29. I constantly spent my half an hour to read
    this blog’s posts all the time along with a mug of coffee.

    Feel free to surf to my web site :: Milfs In North Dakota

  30. Right now it sounds like Drupal is the preferred blogging platform available
    right now. (from what I’ve read) Is that what you are using on your blog?

    Also visit my homepage … New York Singles Chat

  31. This is my first time visit at here and i am actually happy to read
    all at alone place.

    Here is my web-site: Women In Nebraska

  32. Hello There. I found your blog using msn. This is a really well writtewn article.

    I will make sure to bookmark it and come back to read more of your useful info.
    Thanks for the post. I’ll certainly comeback.

    my web-site; Dating Sites In New Hampshire

  33. Hey just wanted to give you a brief heads up and
    let you know a few of the images aren’t loading correctly.
    I’m not sure why but I think its a linking issue.
    I’ve tried it in two different web browsers and both show the
    same results.

    my weblog … Hot Women In Ohio

  34. I simply couldn’t go away your website before suggesting
    that I extremelyy enjoyed the standard info a person supply to your
    guests? Is gonna be again ceaselessly in order to check out new posts

    Here is my web-site: Single Women in West Virginia

  35. Thank you for some other excellent post.
    The place else could anyone get that kind of info in such a
    perfect means of writing? I’ve a presentation subsequent week, and I am on the look
    for such information.

    Feel free to visit my website – Free Dating Sites In New Hampshire

  36. Hello there I am so excited I found your weblog, I really found you by accident, while I was researching on Google for something else, Nonetheless I
    am here now and would just like to say thank you for a tremendous post
    and a all round entertaining blog (I also love the theme/design), I don’t have time to read through it all at
    the moment but I have bookmarked it and also added
    your RSS feeds, so when I have time I will be back to read much more, Please do keep
    up the awesome work.

    my web site Nebraska Date Ideas

  37. It’s an amazing article iin support of all the web users; they will take advantage from
    it I am sure.

    Stop by my homepage … single women in oregon

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:louboutin pas cherlouboutin soldesLouboutin Pas CherLouboutin FemmeLongchamp Pas Chercanada goose pas cherGiuseppe Zanotti Hommelouboutin homme