Monday 7-20-15

7-20-15

7-20-15

TUNE IN TO THE 2015 REEBOK CROSSFIT GAMES HERE  to watch Austin, Spencer, and Kelley represent RCF1!!!

RCF1 LIMITED CLASS SCHEDULE (7/20- 7/24)
MON – 6:30, 12:00, 2:00, 4:00, 5:30
TUES – 6:30, 12:00, 4:00, 5:30
WED – 6:30, 12:00, 2:00, 4:00, 5:30
THURS – 6:30, 12:00, 4:00, 5:30
FRIDAY – 6:30, 12:00

Warm Up:

Heavy Double Power Clean

Skill:

Ring Dip Mechanics

WOD:

“Eliza-Twist”
15-12-9-12-15
Power Clean (135/95)
Ring Dip

After Bash:

Recover & Cool Down

ONE Nation Competitors:

Same as Class

Travel WOD:

“Travel Eliza-Twist”
15-12-9-12-15
Dumbbell Power Clean
Deficit Push Up

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