Attention RCF1! Yoga with Brooke Snyder will be every Thursday from 7:30 AM to 8:30 AM. It’s only $10 a class (cash/credit acceptable) – time to get mobile!!!

***We are inviting all individual qualifying athletes to Reebok CrossFit ONE to train in a highly competitive setting in preparation for the 2014 Reebok CrossFit Games.

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:

Every Minute On the Minute for 8 Minutes of:
Push Press – Heavy Double
*Partner Up/Out of rack
*Increasing load


Understanding How to Scale the Ring Dip


7 Rounds For Time:
14 Wall Ball (20/14)
7 Ring Dips

ONE Nation Competitors:

Reebok CrossFit One WOD
*Wall Ball (30/20)

After Bash:

Shoulder Therapy

Travel WOD:

7 Rounds For Time:
14 Dumbbell Thrusters (45/25)
7 Dumbbell Strict Push Ups