Tomorrow come celebrate with the RCF1 family for Coach Erika’s send off with food, drinks, games, and fitness!

Warm Up:

Coaches Choice


Squat Cleans


Complete as many rounds as possible in 15 minutes of:
155-lb. squat cleans, 5 reps
5 burpees, jumping over the barbell

ONE Nation Competitors:

Push Press – 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.

Travel WOD:

Same as WOD – Use DB for Squat Clean and jump over a bench