Saturday 08.19.17

Hey you! Get up, workout and start your weekend off right!

OLY Class with Coach Keri: 8:30am

Team WOD with Coach Keri: 9:30am
“Pull the Plug”
In Teams of Two for Time:
60 KettleBell Swing (53/35)
50 Pull-Ups
40 Toe To Bar
30 Burpee Box Jump Overs (30/24)
20 KettleBell Thrusters (53/35)
30 Burpee Box Jump Overs (30/24)
40 Toe To Bar
50 Pull-Ups
60 KettleBell Swing (53/35)
*One partner working, one partner resting

CrossFit Teens with Coach Keri: 10:30am

Friday 08.18.17

Please welcome this week’s newest members, Chris and Deirdre!

WOD:
“Skid Row”
12 Clusters (155/105)
20/17 Calories Row
12 OverHead Squat (155/105)
20/17 Calories Row
9 Clusters (155/105)
14/11 Calories Row
9 OverHead Squat (155/105)
14/11 Calories Row
6 Clusters (155/105)
9/7 Calories Row
6 OverHead Squat (155/105)
9/7 Calories Row

Thursday 08.17.17

Summer is coming to an end and school is about to start. Ask about our CrossFit Kids and Teens program today!

WOD:
“Love and Run”
As Many Rounds (and Reps) As Possible in 20 Minutes
400M Run
25 KettleBell Swing (53/35)
25 Push-Ups

Boot Camp WOD 1:
Alternating Tabata *20seconds of Work; 10seconds of Rest
Slam Balls (30/20)
DoubleUnders

Boot Camp WOD 2:
In Teams of 2 for Time:
400m run with med ball (together )
50 Box Jumps (24/20)
50 Wall Balls  (20/14)
50 v-ups
50 Burpees
400m run with med ball
*one person works at a time, split reps anyway

Wednesday 08.16.17

Another awesome college student is off to continue his education. Linden, it has been a pleasure to have you all summer. We will see you in December!

STRENGTH: Strict Press 4×3 @87% of 3RM *rest 2-3 min between sets

WOD:
“Double Trouble”
3 Rounds For Time
60 DoubleUnders
15 Chest To Bar Pull Ups
10 Power Cleans (135/95)

Tuesday 08.15.17

It was a pleasure to have Coach Scott at RCFSTT the last few weeks.

WOD:
“Drop it Low”
10-9-8-7-6-5-4-3-2-1
Front Squats (115/75)
Hand Stand Push-Ups
*Every Minute until WOD is completed, athlete must complete 5 Burpee

BOOT CAMP WOD 1:
2 Rounds
:60-:45-:30 Rest 1 minute :30-:45-:60
Sit -ups
Mountain Climbers
Jump Squats

BOOT CAMP WOD 2:
Every Minute on the Minute for 12 Minutes (alternating)
10 Wall Balls (20/14)
15 KettleBell Swings  (53/35)
20 Box Jumps (24/20)

BOOT CAMP CORE COOL DOWN:
3 Rounds 
10 v-ups 
20 hollow rocks 
:30 hollow hold