Monday 8-4-14

Posted | 2 comments



ATTENTION RCF1: For the next month, the parking lot will close to the 138 access road in front of building 5 for repaving. You will no longer be able to park on the side of the road once it is paved. Get some extra walking and fitness in!!

Warm Up:

Coach’s Choice


Strongman Movements


“Strongman Mash-Up”
50′ Wheelbarrow
50′ Farmer’s Carry
Axle Bar Deadlifts (Double Overhand)
50′ Yoke Carry

*Teams of 2-4 athletes complete as many sets as possible in 4 mins at each station. Your team chooses the weight, but make it heavy. One athlete works at a time. Rest 1 minute between stations.

After Bash:

Sled Drag 4 x 50m
Light. Focus on walking through your heels.

ONE Nation Competitors:

“Tin Man”
5 rounds For Time:
5 Bench Press (Bodyweight/70% BW)
5 Power Clean (Bodyweight/70% BW)

Travel WOD:

As Many Rounds As Possible in 10 Minutes of:
50′ Farmer’s Carry
10 Hand-release Push-ups



  1. This policy is given during orientation and is also indicated in your employee handbook and in their employment contract take That Concert internet is without question the most convenient source,
    as it assists you to to complete your research right through the comfort of your respective
    home or office.

  2. Howdy! This article couldn’t be written any better!
    Looking through this article reminds me of my previous
    roommate! He continually kept preaching about this.

    I’ll forward this article to him. Fairly certain he’s going to
    have a good read. Many thanks for sharing!

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Your email address will not be published.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