Thursday 7-23-15

7-23-15

7-23-15

RCF1 Announcement: Join us @ RCF1 this Friday (7/24) @ 1 :00 – 4:00 PM for The 2015 Reebok CrossFit Games Viewing Party. Family & friends are welcome. While we watch our faves compete, Paleo Power Meals will be providing lunch, and you will get a few chances to win NANO 5.0’s! If you aren’t in Carson, come to RCF1!!!!

RCF1 LIMITED CLASS SCHEDULE 
THURS – 6:30, 12:00, 4:00, 5:30
FRIDAY – 6:30, 12:00, (1:00 – 4:00pm – Games Viewing Party)

Warm Up:

Virtual “Fran” with PVC

Skill:

Handstand Push Up

WOD:

Teams of 2:
For Time:
50 Handstand Push Up
75 GHD Sit-Ups
100 Front Squats (135/95)
75 GHD Sit-Ups
50 Handstand Push Up

**Partition the reps any way

After Bash:

Coaches Choice Shoulder Therapy

ONE Nation Competitors:

Strict HSPU’s
Front Squat Load: (155/110)

Travel WOD:

For Time:
25 Handstand Push Up or Push-Ups
50 Sit-Ups
50 Dumbbell Front Squats
(40/25)
50 Sit-Ups
25 Handstand Push Up or Push-Ups

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