RCF1: Thursday, September 11th – Nutrition Open Forum Q&A with Austin Malleolo at 3 PM! RSVP and/or email questions to firstname.lastname@example.org!
*** 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!!
Work up to a Heavy Double Power Snatch
Power Snatch (135/95)
Burpee over Bar
Tabata – alternating single arm plank hold on the rings
ONE Nation Competitors:
Same as Class
Dumbbell or Kettlebell Swing