Monday 3-9-15

3-9-15

3-9-15

*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!

Nutrition Challenge RE-TEST – Tuesday 3/10 – Be there for “THE CHIEF”

Warm Up:

Coaches Choice

Skill:

Movement Review / Workout Strategy

WOD:

3 Rounds:
1 Minute Cal Row
1 Minute Burpees
1 Minute Sit Up
1 Minute Box Jump
1 Minute Rest

Score is Total Reps from all 3 Rounds

After Bash:

Reverse Tabata L-Sit :10 sec on/ :20 sec off
Choices: Rings, Parallettes, Fingers, Pull Up Bar
then…
1 Minute Hollow Rocks

ONE Nation Competitors:

3 Rounds NFT:
20 Pistols (alt)
50 Foot Handstand Walk

Travel WOD:

3 Rounds:
1 Minute Dumbbell Row
1 Minute Burpees
1 Minute Sit Up
1 Minute Tuck Jumps
1 Minute Rest

*Score is Total Reps from all 3 Rounds

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