Monday 3-2-15



*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!***

****You have until tonight at 8:00 p.m. to perform the workout and submit your scores! There are no exceptions to this deadline, so submit soon!

Warm Up:

Coaches Choice


Overhead Squat


4 rounds for time of:
Row 500 meters
155 / 105 overhead squats, 10 reps

Workout Courtesy of

After Bash
ONE Nation Competitors:

Same as Class

Travel WOD:

4 Rounds For Time:
Run or Row 500m
Single Arm Dumbbell Overhead Squats, 20 Reps


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