Friday 9-5-14



RCF1: Thursday, September 11th – Nutrition Open Forum Q&A with Austin Malleolo at 3 PM! RSVP and/or email questions to!
*** 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:

Find Working Weight


Linda Set Up and Strategy


“Team Linda”
3/4 Bodyweight Clean
Bodyweight Bench Press
1 1/2 Bodyweight Deadlift

*In teams of 3, one person at each station. Teams can not rotate until all reps have been completed.

After Bash:

Recover together!

ONE Nation Competitors:

Same as Class

Travel WOD:

Jump Squats
Push Ups (Clapping Push Ups if possible)
Dumbbell Good Mornings (Hold dumbbell in front)


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