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


Rope Climb


”Pirate Helen”
3 Rounds For Time:
500m Row
21 Kettlebell Swings (70/53)
3 Rope Climbs

After Bash:

Max Plank Hold
Rest as needed between attempts.

ONE Nation Competitors:

Pistol Squats
10 minutes of practice. Work on any facet/style; weighted, overhead, etc.3 sets:

Travel WOD:

3 Rounds For Time:
400 meter Run
21 Air Squats
9 Burpees