Friday 2-27-15



*Got a March goal? Put on the GOAL BOARD? See a coach for guidance!

*RCF1 5 Week Nutrition Focus Month
Keep up with your Approaches, Points of Contact, and Groups for Support!

*The Open is a great chance to see how you stack up…
***Sign up for the Open – Directions here!***

Warm Up:

Athlete’s Choice


Movement Review & Standards


Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk
*6-minute time cap

 After Bash

ONE Nation Competitors:

15.1…Go hard.

Travel WOD:

9-minute AMRAP:
15 Pike Ups
10 Dumbbell Deadlifts
5 One Armed Snatches


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