Monday 9-8-14

Monday 9-8-14

RCF1: Thursday, September 11th – Nutrition Open Forum Q&A with Austin Malleolo at 3 PM! RSVP and/or email questions to erika@reebokcrossfitone.com! *** Sign up here for The Fall Face Off !!! Internal Competition @ RCF1 October 20th-24th – Teams of 2 – Same sex pairs – RX/Scaled/Masters (40+) Divisions The deadline to sign up is October 15th – Let’s have some competition fun!! Warm Up: Work up to a Heavy Double Power Snatch Skill: Power Snatch WOD: For time:12-9-6Power Snatch (135/95)Burpee over Bar After Bash: Tabata – alternating single arm plank hold on the rings ONE Nation Competitors: Same as Class Travel WOD: 12-9-6 Dumbbell or Kettlebell Swing Burpee...