Friday 06.23.17

We are going to miss this brother dynamic duo! Best of luck to you in college, Ryan. Come back to visit often. Robert enjoy your summer traveling. We can’t wait t0 have you back this fall.

WOD:
“Push Back”
10-8-6-4-2
Push Press (95/65)
25-20-15-10-5
Back Squat (95/65)
*Every time bar is dropped 20 Double Unders

AFTERBASH: 5x 250m row rest 1 minute

Thursday 06.22.17

This superman will be coaching the 6pm and 7pm classes Thursday, so the ladies to can enjoy so wine and goal planning! Ladies, join us at 7pm at YHG (checkout our FB event here for directions) Guys…be on the lookout for an upcoming “Guys night!” with Bryan and Matt.

WOD:
“KettleBell Sandwich”
2 Minutes of Max Effort KettleBell Swings (72/53)
1 Minute Rest Then
12-9-6
DeadLift (235/155)
Barfacing Burpees
Strict Pull Ups
1 Minute Rest Then
2 Minutes of Max Effort KettleBell Swings (72/53)

Unloaded WOD:
“KettleBell Paleo Sandwich”
2 Minutes of Max Effort KettleBell Swings(53/35)
1 Minute Rest Then
12-9-6
Sumo DeadLift High Pull (53/35)
Burpee to 6 inch Target
Strict Pull Up
1 Minute Rest Then
2 Minutes of Max Effort KettleBell Swings(53/35)

Summer Special Elements is Open for Registration

Sign up today to secure your spot to start Monday, June 26th. Contact us now if you are ready to change your life.
The End of June Elements: June 26, 27 and 29
Schedule: Mon/Tues/Thurs@ 6-7pm
Summer Special Cost – $160 per person ***which includes first month of unlimited membership*** A $40 SAVINGS!
There are four one and half hour sessions that must be completed prior to joining our regular CF classes.
For more information and to SIGN UP click any of the “contact us” links and request us to contact you. Classes fill up fast so don’t hesitate… contact us today to reserve your spot! We accept all forms of credit cards, check or cash. Thank you and we will see you soon!
***If the Element’s schedule does not fit your schedule, we are offering Private or Small Group Elements. Please contact us to set up your private today!***

Wednesday 06.21.17

Best of luck to our Top Gun Man! John, your RCFSTT family is going to miss you bunches!! You better come back to visit soon!

STRENGTH: Find a heavy OverHead Squat Triple (3 Rep Max) **Last time we did tested this lift was 07/25/16, check your tracking for your weight**

WOD:
“Nancy”
5 Rounds For Time
400m Run
15 OverHead Squat (95/65)

* LEADERBOARD SCORE

Tuesday 06.20.17

We hope you can feel your abs after Monday’s Tabata CoreWork!

STRENGTH: Build to a heavy Single Push Jerk (1 REP MAX)
**Last time we did tested this lift was 04/11/17, check your tracking for your weight**

WOD:
“Jumping Jerks”
As Many Rounds (and Reps) As Possible in 7 Minutes
3 Power Clean & Jerk (135/95)
6 Box Jumps(24/20)
9 Power Clean & Jerk (135/95)
12 Box Jumps(24/20)
ETC…

Unloaded WOD 1:
“PSD”
21-15-9
Push-ups
Sit-ups
Dips

Unloaded WOD 2:
“Jumping Jerks with Plate”
As Many Rounds (and Reps) As Possible in 7 Minutes
3 Ground To OverHead (45/25)
6 Box Jumps (30/24)
9 Ground To OverHead (45/25)
12 Box Jumps (30/24)
ETC…