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

Announcements: There will be NO 1:00PM, 2:00PM or 4:00PM class on Wednesday, March 25 due to the Strategic Business Plan Viewing. A group workout will take place at 3:30PM.

Yoga & Flexibility @ RCF1 is cancelled

Warm Up:

The CrossFit Warm-up


Front Squat


For Time:

30 Bar Facing Burpees

30 Front Squats, 135/95#

*Start with Your Choice of Movement

After Bash:

5 x Max L-Sit Holds

ONE Nation Competitors:

Unbroken Front Squats

Travel WOD:

For Time:

30 1-Arm Dumbbell Snatch, Alternating Arms

30 Burpee Over Dumbbell