Tuesday 7-21-15

7-21-15

7-21-15

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:

Coaches Choice

Skill:

Pistols

WOD:

“Because We Can!”
AMRAP 5:
25m Shuttle
Run 10 Pull-Ups
Rest 3 Mins
4 Minute Window:
Row 500m
Max Pistols (Alt.)
Rest 3 Mins
AMRAP 3:
Burpees

After Bash:

Group Stretch

ONE Nation Competitors:

Chest-To-Bar Pull-Ups

Travel WOD:

“Because We Can!”
AMRAP 5:
25m Shuttle
Run 10 Dumbbell Rows
Rest 3 Mins
4 Minute Window:
Run 400m
Max Pistols (Alt.)
Rest 3 Mins
AMRAP 3:
Burpees

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