*RCF1 members — please be informed that the only means of exit/entrance to the box are through the front desk area. Construction will begin on B5 and there will be no access in or out through the back of the gym.’

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

Warm Up:

Athlete’s Choice


Workout Standards / Strategy


Workout 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

After Bash:


ONE Nation Competitors:

Workout 15.3

Travel WOD:

14-minute AMRAP:

7 Push Ups
7 Dumbbell Ring Rows
50 Dumbbell Thrusters
50 Tuck Jumps