Friday 7-25-14



Attention RCF1: This Friday will be OPEN GYM. Then join us after at 1 pm for a BBQ and Games Viewing Party!!! 

Warm Up:

Athlete’s Choice


Movements in Suggested WODs

WOD 1:

“Muscle Up Biathalon”
Muscle Up
*400m Run in between sets
*200m Run if sets break

WOD 2:

100m Sled Push x 2
Guys – 45#
Gals – Empty Sled
:30 Seconds Rest Between Each Push

WOD 3:

“Frantasy Land”

Thruster (95/65)
Pull Up

Thruster (115/75)
Chest to Bar Pull Up

Thruster (135/95)
Bar Muscle Up

*Choose a Rep Scheme/Weight – and GO!

After Bash:

Recover – Watch the Games – Enjoy the BBQ!!!

ONE Nation Competitors:

Pick 1 of the Games Workouts – DO IT.

Travel WOD:

100 Push Ups For Time
*10 Sit Ups every time you break



  1. Once you might have submitted your article, all you need to
    do is wait. Lack of vocabulary is really a problem a great deal of students who come to me
    have. backed (
    How will you convince your teachers at school to organize field trips and outdoor games sessions to suit your
    needs more frequently. To be a successful publisher you should first have a very
    great product that includes a clear target market, your products needs to answer a common problem everyone has.

  2. rca to hdmi cable

    No have to copy those items from their competitors set up, creating products
    with a unique style and technique. Use one of the many free or paid keyword suggestion tools to build your report on niche keywords.
    Amazon itself ( Golden Rules For Writers – Things you should know before
    starting. Once the financial institution denies the payment, the account holder is notified.

  3. いくら才能があろうと緩やかに忘れられていって終了なんだけどね

    There isn’t point in having software to help you inside your writing whether
    it’s too difficult to work with. Or perhaps you ‘d like to blog on cat training since you love
    cats that much. http://www.opusfx.coom Hence, I’m glad it never occurred
    to me to utilize a pen name early in my career. The easiest way would be to hire one in the many SEO writing companies to get it done for you.

  4. Writte more, thats all I have to say. Literally, it
    seems as though you relied on the video to make your point.
    You obviously know what youre talking about, why waste your intelligence on just posting videos to yoyr site when you
    could be giving us something informative to read?

    Allso visit my web site … bigger pines exercises

  5. 791645 720379Quite intriguing information !Perfect just what I was seeking for! 141737

  6. どういうタイミングでくだらぬものを貼るのか気になって来てしまう

    The following project proposal template is in the generic format so it may be applied to several
    sorts of circumstances and projects. Bukisa — Bukisa – Share your Knowledge –
    Earn recurring income through Google Adsense. In writing, specially when students pass the high school level, these are simply expected to learn how
    to publish, and write well. Contributor Network, formally called Associated Content, may
    be the top writing site in my personal.

  7. 演技力磨かれてようやく脅威に感じるのは田畑智子、片桐はいり辺りかな

    how could they attempt the integrated writing section in twenty
    or so minutes. If it can be ready for publication, it will be ready tomorrow but, if it isn’t quite ready, you can have given yourself a chance to make one last amendment.
    リファレンス The nature of
    which visibility is clearly decided with the magnet-manifestation of
    its general medium of transaction. The fourth
    and final stage in the technical writing process could be
    the archiving phase.

  8. Hola! I’ve been reading your website for some
    time now and finally got the courage to go ahead and give you a shout out from Atascocita
    Texas! Just wanted to say keep up the good job!

  9. 175244 294539I always was interested in this subject and still am, regards for posting . 590340

  10. Great blog here! Also your site loads up fast!
    What host are you using? Can I get your affiliate link to your host?
    I wish my website loaded up as quickly as yours lol

    My web site; david Venable

  11. 69586 561637I totally agree! I came over from google and am looking to subscribe. Where is your RSS feed? 978455

  12. 869271 204006We supply you with a table of all of the emoticons that can be used on this application, and the meaning of each symbol. Though it may well take some initial effort on your part, the skills garnered from regular and strategic use of social media will create a strong foundation to grow your business on ALL levels. 107106

  13. What i don’t realize is in truth how you’re no longer really a lot more well-liked than you may be now.
    You’re very intelligent. You realize thus considerably in terms of this subject, produced me for my part imagine it from numerous various
    angles. Its like women and men don’t seem to
    be involved unless it’s something to accomplish with Girl gaga!
    Your personal stuffs excellent. Always deal with
    it up!

  14. Excellent post. I was checking constantly this blog
    and I am impressed! Very helpful info specially the last part :
    ) I care for such info much. I was seeking this certain info for a very long time.
    Thank you and best of luck.


Submit a Comment

Your email address will not be published. Required fields are marked *