Wednesday 11-5-14

Wednesday 11-5-14

Warm Up: Snatch Specific Warm Up Skill: EMOTM for 10 Minutes: 3 Touch and Go Power Snatch’s – Building WOD: Set a 5 Minute Clock: 15 Power Snatchs (185/125) AMRAP cals on rower in remainder of time After Bash: 10 Minutes of mandatory stretching One Nation:...
Tuesday 11-4-14

Tuesday 11-4-14

Warm Up: Dynamics & Agility Drills Skill: Strict Handstand Push Ups WOD: 5 Rounds for Time: Run 400m 15 Strict Handstand Push Ups After Bash: Tabatta Double Unders One Nation: Pull a heavy triple deadlift Travel WOD: 5 Rounds: Run 400 Meters 15 HSPU...
Monday 11-3-14

Monday 11-3-14

Warm Up: CrossFit Warm Up *Strict Movements* Skill: Squat Cleans / Ring Dips WOD: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips After Bash: 25 Minute Cap on Elizabeth: Once done with her, take the remaining time to find a 4 Rep Max Squat Clean...
Sponsors at the Reebok CrossFit ONE Training Grounds

Sponsors at the Reebok CrossFit ONE Training Grounds

We have a bunch of world class sponsors that are going to take care of the Games bound Athletes this month! Here is a list and and a link to what they provide!! Super Excited to see all these athletes train and prepare this month! Muscle Pharm Pure Pharma...
Wednesday 3-26-14

Wednesday 3-26-14

***Bring your family and friends to RCF1 this FRIDAY, MARCH 28TH, 2014! Our 4:30 class is moving to 5pm and there will be food, refreshments, and activities! Kids welcome!!! Warm Up Coach’s Choice Skill: Handstand Push Up WOD: Up Ladder 14 Power Clean (155, 105)...