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