Monday 2-23-15

2-23-15

2-23-15

LIMITED SCHEDULE – 2/24 – 2/26:
Monday: Regular Schedule @ RCF1 Gym
Tuesday: Bball Court – 6:30am, 12:00pm, 5:30pm
Wednesday: Bball Court – 6:30am, 12:00pm, 5:30pm
Thursday: Bball Court – 6:30am, 12:00pm
Friday: Regular Schedule @ RCF1 Gym

*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:

Coaches Choice

Skill:

Hang Clean & Jerk

WOD:

5 rounds for time of:
115-lb. hang power clean and jerks, 12 reps
115-lb. thrusters, 9 reps
115-lb. power snatches, 6 reps

Courtesy of CrossFit.com

After Bash:

Recover

ONE Nation Competitors:

Same as Class

Travel WOD:

Five rounds for time:
12 Dumbbell Hang Clean & Jerk
9 Dumbbell Thruster
6 Dumbbell Snatch (3/each arm)

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