WOD: Squat / Deadlift – KB C&P – Pullup – DU
Monday Workout Of the Day LIFT Back Squat 5×2 WOD 5 Rounds… 8 Deadlift (225 / 165) 8 KB Clean and Press (50 / 35) 8 Pullups 20 Double Unders
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September 2013
Few More Schedule Announcements
Hey RCCFers Few schedule announcements: New schedule starts tomorrow (Monday). This includes MWF 4pm classes, and TTh 10am classes. CF Football is switching to 3 days per week: Sunday (5pm), Tuesday (8pm), and Thursday (8pm). New members choice classes are on Sunday (6pm) and Wednesday (7pm). NOTE: These MC classes are one hour in length,
Few More Schedule Announcements Read More »
WOD: Daniel
Sunday Workout Of the Day Hero WOD ‘Daniel’ 50 Pullups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters 400m Run 50 Pullups
WOD: Push Jerk / Karen
Saturday Workout Of the Day LIFT Push Jerk 3×5 Benchmark WOD ‘Karen’ 150 Wall Balls (20/14)
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New Classes/Schedule
Votes are in. It was actually too close to call between 10am and 4pm, so we decided to add both! Next week, we will be adding: 4pm classes Monday, Wednesday, and Friday 10am classes Tuesday and Thursday Also, CrossFit Football is moving to Sunday (5pm), Tuesday (8pm), and Thursday (8pm) AND to give you some
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WOD: Overhead Squat / Box Jump – Push Press – Sit-ups – Snatches
Friday Workout Of the Day LIFT Overhead Squat 3×5 WOD 4 Rounds… 20 Box Jumps (24/20) 10 Push Press (95/65) 20 Situps 10 Snatches (95/65)
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WOD: Clean & Jerk / Front Squat EMOM Chipper
Thursday Workout Of the Day LIFT Clean & Jerk WOD 40 Burpees 30 Situps 20 Pushups 10 Muscleups EMOM 3 Front Squats (135/95)
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WOD: Turkish Getups / Overhead Walking Lunges – Pullups – Run
Wednesday Workout Of the Day SKILL Turkish Getups WOD 20min AMRAP 10 Overhead Walking Lunges 10 Pullups 400m Run
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WOD: Press / HSPU – OHS – Burpees
Tuesday Workout Of the Day LIFT Press WOD 6 rounds for time…. 4 Handstand Pushups 8 Overhead Squats (95/65) 12 Burpees
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WOD: Front Squats / Burpee – KBS
Monday Workout Of the Day LIFT Front Squat 3×3 WOD 10-9-8-….-1 1-2-3-….-10 Burpees Kettlebell Swing (53/35)
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