*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!

Announcements: Yoga & Flexibility @ RCF1 is cancelled

Warm Up:

Coaches Choice


Hang Power Clean, Heavy Double


4 Rounds for Time:

8 Hang Power Cleans, 185/125#

10 Handstand Push-ups

After Bash:

Accumulate 50 shoulder taps

*wall or freestanding

ONE Nation Competitors:

Every Minute on the Minute 10:00:

3-5 Strict Chest-to-Bar Pull-ups

3-5 Strict Handstand Push-Ups

Travel WOD:

4 Rounds for Time:

8 Dumbbell Hang Power Cleans

10 Handstand Push-ups