Mark September 18th off on your calendars! Celebrate with the RCF1 family for Coach Erika’s send off with food, drinks, games, and fitness!

Warm Up:

Full Running Dynamics


Running mechanics and goals of the run and timing


6 x 400M Run
3:00 Rest between efforts

Compare to 6/19/2015

Try to beat all previous times/record new times

After Bash:

Posterior Chain Stretches and Full cool down using Rowers or Assault bikes

ONE Nation Competitors:

Front squat – Work up to a 5 RM

Travel WOD:

Same – use a teadmill if needed