Tuesday 07.26.06

Mr. and Mrs. Blake knocking out some Kettlebell swings on Chad's birthday !

Mr. and Mrs. Blake knocking out some Kettlebell swings on Chad’s birthday a few weeks ago!

WOD:
As Many Rounds (and/or Reps) As Possible in 20 Minutes
Run 400 meters
15 kettlebell swings (70/44)
25 GHD sit-ups

Unloaded:
As Many Rounds (and/or Reps) As Possible in 20 Minutes
Run 400 meters
25 kettlebell swings (53/35)
25 GHD sit-ups

Monday 07.25.16

Bianca looking strong!

Bianca looking strong!

Strength: Build to a Heavy set of 3 OverHead Squats

WOD:
As Many Round (and/or) As Possible in 8 Minutes
10 OverHead Squats (95/65)
30 Double Unders

Free Trial Workout on Monday August 1st, 2016

Come to RCFSTT for a Free Trial class Monday, AugustĀ 1st, 2016. Any of our 8 classes will be FREE and OPEN TO PUBLIC. Class times are 6am, 7:30am, 8:30am, 10am, 4pm, 5pm, 6pm or 7pm. The WOD will be a beginner friendly workout and will give you an idea of the structure of our CrossFit classes. All classes are 1 hour long and a great workout.
This event is OPEN and FREE to the public, so feel free to bring a friend, family members, co-workers or anyone. The more the merrier.

**Please arrive 10 minutes before class to fill out waiver.**

Saturday 07.23.16

Grab a partner and let's get your WOD on!!

Grab a partner and let’s get your WOD on!!

OLY Class with Coach Darcy: 8:30am

Partner WOD: 9:30am
Teams of 2 (One Working/One Resting)
40-30-20
Pull-Up
Hang Clean (135/95)
2000m Row
40-30-20
Push-Up
S2OH (135/95)

CrossFit Teens: CANCELED

Friday 07.22.16

Time to get our Front Squat on!! 10 Rep Max baby!!

Time to get our Front Squat on!! 10 Rep Max baby!!

STRENGTH:
Front Squat – Find a new 10 rep max

WOD:
Every Minute On the Minute for 18 Minutes
1: 15 Weighted Sit-Ups (20/14)
2: 12/10 Calories Row
3: 10 HSPU

AFTERBASH:
200m Walking Lunge