Tuesday 7-1-14

Tuesday 7-1-14

RCF1: This Thursday (7/3), we will be having Open Gym. We are CLOSED on Friday for the 4th of July!! Have a great holiday weekend! Warm Up Power Clean +Squat Clean + Front Squat, Heavy Single Skill: Elbow Speed in All Movements WOD: Complete 5 rounds for time: 225 lbs Power Cleans – 5 reps 100 Yard Farmers Walk – As Heavy as Possible *Search out the heaviest set of Dumbbells or Kettlebells you can find, walk 50 yards out and 50 yards back. Post loads, weight of db/kb and times. ONE Nation Competitors: RCF1 WOD After Bash: Choose any weighted object in the gym and perform 200m of Overhead Walking Lunges...
Monday 6-30-14

Monday 6-30-14

RCF1: This Thursday (7/3), we will be having Open Gym. We are CLOSED on Friday for the 4th of July!! Have a great holiday weekend! Warm Up Every Minute on the Minute for 10 Minutes: Even: 15 Air Squats Odd: 100m Sprint Skill: Back Squat WOD: “Newport Beach Crippler” 30 Bodyweight Back Squats 1 Mile Run ONE Nation Competitors: RCF1 WOD + Post WOD: 5 x 3 Front Squat (Heavy Sets Across) Goat Gymnastics Movement for Max Set (After Each Front Squat Set) After Bash: 50 Strict Toes to Bar...
Sunday 6-29-14

Sunday 6-29-14

**Reebok CrossFit ONE is closed this weekend due to the CrossFit Football Specialty Course Rest Day  ...
Saturday 6-28-14

Saturday 6-28-14

**Reebok CrossFit ONE is closed this weekend due to the CrossFit Football Specialty Course Active Recovery – Run, Bike or Swim for 20 mins; stretch for 20 mins  ...
Friday 6-27-14

Friday 6-27-14

***The Reebok CrossFit ONE Training Grounds are here! 20+ of the worlds top athletes will be throwing down at RCF1 in preparation for Carson! We believe training with athletes who are as good as you, if not better, will push your limits and expand the margins of your experience. In addition to the physical and mental challenge, this is an unrivaled opportunity to train with the fittest athletes in the world. That is the purpose of the Training Grounds. Read More  Warm Up: SHOOTOUT!  Skill: Get Ready to Get SwollbraHAM Lincoln  WOD: “JT” 21-15-9 Handstand Push Up Ring Dips Push-Ups ONE Nation Competitors: As RX’D After Bash: Shoulder Mobility or GO HOME! Travel WOD: Modify JT To: 15-12-9 Incline Push Ups Decline Push Ups Hand Release Push Ups Tweet...