Sunday 3-1-15

Sunday 3-1-15

*Got a March goal? Put on the GOAL BOARD? See a coach for guidance! *RCF1 5 Week Nutrition Focus Month Keep up with your Approaches, Points of Contact, and Groups for Support! *The Open is a great chance to see how you stack up… ***Sign up for the Open – Directions here!*** Reebok CrossFit ONE is CLOSED Rest...
Saturday 2-28-15

Saturday 2-28-15

*RCF1 5 Week Nutrition Focus Month Keep up with your Approaches, Points of Contact, and Groups for Support! *The Open is a great chance to see how you stack up… ***Sign up for the Open – Directions here!*** Reebok CrossFit ONE is CLOSED Active Recovery – Bike, Run, Row, or Swim for 20...
Friday 2-27-15

Friday 2-27-15

*Got a March goal? Put on the GOAL BOARD? See a coach for guidance! *RCF1 5 Week Nutrition Focus Month Keep up with your Approaches, Points of Contact, and Groups for Support! *The Open is a great chance to see how you stack up… ***Sign up for the Open – Directions here!*** Warm Up: Athlete’s Choice Skill: Movement Review & Standards WOD: Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches   (M 115 lb. /  F 75 lb.) Workout 15.1a 1-rep-max clean and jerk *6-minute time cap  After Bash Recover ONE Nation Competitors: 15.1…Go hard. Travel WOD: 9-minute AMRAP: 15 Pike Ups 10 Dumbbell Deadlifts 5 One Armed Snatches...
Thursday 2-26-15

Thursday 2-26-15

LIMITED SCHEDULE – 2/24 – 2/26: Thursday: Bball Court – 6:30am, 12:00pm Friday: NO 6:30 – Regular Schedule @ RCF1 rest of day *Got a March goal? Put on the GOAL BOARD? See a coach for guidance! *RCF1 5 Week Nutrition Focus Month Keep up with your Approaches, Points of Contact, and Groups for Support! *The Open is a great chance to see how you stack up… ***Sign up for the Open – Directions here!*** Warm Up: Shoot Hoops! Skill: Air Squat WOD: For time: 45-35-25-15-5 Air Squat 5-10-15-20-25 Burpee After Bash Recover ONE Nation Competitors: Same as Class Travel WOD: For time: 50-40-30-20-10 Air Squat 10-20-30-40-50...
Wednesday 2-25-15

Wednesday 2-25-15

LIMITED SCHEDULE – 2/24 – 2/26: Wednesday: Bball Court – 6:30am, 12:00pm, 5:30pm Thursday: Bball Court – 6:30am, 12:00pm Friday: NO 6:30 – Regular Schedule @ RCF1 rest of day *Got a March goal? Put on the GOAL BOARD? See a coach for guidance! *RCF1 5 Week Nutrition Focus Month Keep up with your Approaches, Points of Contact, and Groups for Support! *The Open is a great chance to see how you stack up… ***Sign up for the Open – Directions here!*** Warm Up: Shoot Hoops! Skill: The Touch and Turn WOD: AMRAP 10: 15 Situps 4 Sprints (Touch and turn, sideline to sideline) After Bash Knockout! ONE Nation Competitors: Same as Class Travel WOD: AMRAP 10: 15 Situps 4 Sprints (Touch and turn, 20m...