Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email: Info@reebokcrossfitone.com

***Attention RCF1 Members*** Friday November 20th the last class of the day will be at 2:00pm due to the Paleo Nick Cooking Seminar.

Warm Up:

Coaches Choice


Movement Review


“My Fingers Hurt”
Row 50 calories
25 Deadlift (155/105)
100 Double Unders
Row 25 Calories
15 Deadlift (155/105)
50 Double Unders
Row 15 Calories
10 Deadlifts (155/105)
25 Double Unders

After Bash:

Forearm Stretch


Run 400m
25 DB Deadlift (55/35)
100 Jumping Jack
Run 200m
15 DB Deadlift
50 Jumping Jack
Run 100m
10 DB Deadlift
25 Jumping Jack