Thursday 08.25.16

Make sure you keep your Helen score somewhere safe...you will see this WOD again. Check on the blue PR Trackers or the Triib app to help you save your scores.

Make sure you keep your “Helen” score somewhere safe…you will see this WOD again. Check out the blue PR Trackers at the box or the Triib app to help you save your scores.

WOD:
As Many Rounds (and Reps) As Possible in 20 Minutes
9 Dips
12 Shoulder 2 OverHead (135/95)
15 Box Jumps (24/20)

Unloaded WOD:
As Many Rounds (and Reps) As Possible in 5 Minutes
5 Dips
10 KettleBell Push Press
15 Box Jumps
Rest 1 Min
As Many Rounds (and Reps) As Possible in 4 Minutes
5 Dips
10 KettleBell Push Press
15 Box Jumps
Rest 1 Min
As Many Rounds (and Reps) As Possible in 3 Minutes
5 Dips
10 KettleBell Push Press
15 Box Jumps
Rest 1 Min
As Many Rounds (and Reps) As Possible in 2 Minutes
5 Dips
10 KettleBell Push Press
15 Box Jumps
Rest 1 Min
As Many Rounds (and Reps) As Possible in 1 Minutes
5 Dips
10 KettleBell Push Press
15 Box Jumps

End of the Summer Beach WOD and Community Gathering 08.28.16

Beach WOD 02.13.16

Beach WOD 02.13.16

Join RCFSTT SUNDAY, August 28th at 10am at Sapphire Beach for our End of the Summer Beach WOD and Community Gathering. We will start the day with a fun filled team workout! Beach WODs are always an amazing time and a great workout. After everyone is nice and sweaty, stick around to to hang out with the awesome CrossFit community. Bring your family and friends and/or get to know someone new! We can jump in the water, go for a snorkel, play volleyball or just chill.  The new Sapphire Beach Bar is only steps away and will be offering drinks, a full menu and LIVE MUSIC 2-5PM. Guaranteed to be a good time!!

**This event is FREE AND OPEN to the PUBLIC!! If you are new to RCFSTT, please arrive 10 minutes early to beach WOD to complete the waiver. Thank you.**

Wednesday 08.24.16

Get ready!! We are going after some Personal Records today!!

Get ready!! It’s a strength day and we are going after some Personal Records today!! 

WOD: Olympic Lifting total
Find 1 Rep Max Squat Snatch
Find 1 Rep Max Squat Clean and Split Jerk

Tuesday 08.23.16

New member, Sara, has been crashing WODs. Make sure you introduce yourself next time you see Sara.

New member, Sara, has been crashing WODs. Keep it up!! Always make sure you introduce yourself to anyone you don’t know in your class. RCFSTT is continuously growing and there is new faces everyday!!

WOD:**Last time we did this benchmark WOD was 3/1/16, check your tracking for your time**
“Helen”
3 Rounds for Time:
400 M Run
21 KettleBell Swing (53/35)
12 Pull-Ups

Challenge: 10 Rope Climbs

Unloaded WOD:
As Many Rounds (and Reps) As Possible in 10 Minutes
200 M Run
12 KettleBell Swing (53/35)
8 Pull-Ups

Rest 2 Min

As Many Rounds (and Reps) As Possible in 10 Minutes 200 M Row
12 Slam Balls (40/30)
8 Deep Ring Rows

Monday 08.22.16

Grab your CrossFit buddy and let's throw some balls around!!

Grab your CrossFit buddy and let’s throw some balls around!!

Strength: 5×8 Bench Press @ 65%

WOD:
4 Rounds for Time
25 Wall Balls
25 Sit-ups
25 Push-Ups