*RCF1 members — please be informed that the only means of exit/entrance to the box are through the front desk area. Construction will begin on B5 and there will be no access in or out through the back of the gym.’

*Got a March goal? Put on the GOAL BOARD? See a coach for guidance!

Announcements: Yoga & Flexibility @ RCF1 is cancelled

Warm Up:

Coaches Choice


Rope Climbs


“Pirate Helen”

3 Rounds for Time:

500m Row

21 Kettlebell Swings, 70/53#

3 Rope Climbs

(Compare to 8-6-2014)

After Bash:

Accumulate 3:00 in Superman Hold

Accumulate 3:00 in Hollow Rock Hold

ONE Nation Competitors:

Beat Previous “Pirate Helen” Time

Legless Rope Climbs

Travel WOD:

3 Rounds for Time:

400m Run

21 Dumbbell Swings

12 Dumbbell Rows