Friday 6-12-15

6-12-15

6-12-15

Attention RCF1, Reebok, and the CrossFit Community: On Friday, June 12th we will be hosting an open-house BBQ and WOD. There will be a workout at 12pm, BBQ lunch, and a meet/greet with the training grounds athletes.
***THE 11AM & 1PM CLASSES ARE CANCELLED – PLEASE COME TO THE 12PM AND THROW-DOWN…or just eat some foooooooood/hangout with us!!!***
***If you are interested in attending, let us know when you get here about any special accommodations needed for the workout (injuries, limitations, etc.).

Warm Up:

Coaches Choice

Skill:

Ring Dip

WOD:

Teams of 2:
For Time:
*200 Wall Balls
100 Ring Dips
50 Power Snatches (135/95)

*Heavier Wall Ball

After Bash:

Knockout!!!

ONE Nation Competitors:

3 Rounds
1 Min Max effort CAL on Assault Bike
2:00 min rest

Travel WOD:

On the Minutes for 12 Minutes:
10 Dumbbell Thrusters
5 Pushups

 

 

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