Thursday 06.30.16

This guy has not only been helps keep RCFSTT clean...he's

This guy not only helps keep RCFSTT clean…he looks good doing it!! Keep up the good work, Jashae!!

WOD:
“Heavy Grace”
30 Clean and Jerks For Time (185/125#)

Unloaded:
100 Slam Balls
Every 2 Min 100M Sprint
100 Sit-Ups
Every Min 3 Burpees

Wednesday 06.29.16

We love when past members come back to visit!! Carolyn dropped in last week!! Man did her smile light up the box!!

We love when past members come back to visit!! Carolyn dropped in last week!! Man did her smile light up the box!!

WOD:
As Many Rounds (and Reps) As Possible in 10 Minutes
15 Front Squats
10 Burpees Over the Bar
15 Back Squats
10 Burpees Over the Bar

Tuesday 06.28.16

Those Squat Snatch sure were FUN on Monday!! Be on the look out for more of them in the future!!

Those Squat Snatch sure were FUN on Monday!! Be on the look out for more of them in the future!!

WOD:
As Many Rounds (and Reps) As Possible in 12 minutes
10 Pull-ups
20 Kettlebell swings (53/35#)
30 Double-unders

Unloaded:
8 Min AMRAP
10 Pull-Ups
15 Box Jumps

2 Min Rest

8 Min AMRAP
20 Kettlebell Swings
30 Double Unders

4th of July 2016

4th of July Fireworks in St. Thomas

4th of July Fireworks in St. Thomas

The gym will be open on the 4th of July for one Class only. Come on out to celebrate the 4th and those who have and continue to sacrifice so much for our Freedom!
Class Time: 9AM

Monday 06.27.16

Every day try to show up to class a little early to get some personal stretching in!  You know your own body best!

Every day try to show up to class a little early to get some personal stretching in! You know your own body best!

Strength: Squat Snatch –¬†Build to Heavy Single

WOD:
3 Rounds For Time
20 OverHead Squats (95/75#)
40 Sit-Ups