Saturday 03.25.17

How’s everyone feeling after 17.5?! Those thrusters sure did get heavy fast!

OLY Class with Coach Darcy: 8:30am

Team WOD: 9:30am
In Teams of 3
As Many Rounds (and Reps) As Possible in 20 Minutes
Partner 1: Row for Calories
Partner 2: 5 Power Cleans (135/95) and 15 KettleBell Swing (53/35)
Partner 3: Rest
*Partner 2 sets pace to routine
*Score is total calories

CrossFit Teens with Coach Gilly: 10:30am

Friday 03.24.17

It’s the LAST Open WOD!! Turn to to see what Friday will bring!

WOD: CrossFit Open WOD 17.5

10 rounds for time of:
9 thrusters (95/65)
35 double-unders

Tonight is the LAST Friday Night Lights!! DON’T MISS OUT ON THE FUN!! Come in after 5:30pm to complete the Open WOD and cheer on your fellow members!! This is a fun filled evening of community involvement over the next 2 weeks. Bring your friends/family, chairs, drinks, snacks and enjoy an evening with your RCFSTT family. Guaranteed to be a good time.

After all the HEATS this evening, we will heading over to Smoking Roosters to celebrate end of yet another CrossFit Open!! It has been an amazing 5 weeks filled with a lot of Personal Records!! Please plan to join your RCFSTT community to relax and spend time together outside of the gym.

*If you can not make Friday Night Lights, there will be a judge in all the morning classes for those who have signed up for the Open. However, we encourage everyone to come to FNL. Please complete the WOD open on Friday.
**There will be no 5pm, 6pm or 7pm classes**

Thursday 03.23.17

Friday is our LAST Friday night lights. Join us afterwards at Smoking Roosters for our annual celebration of the completion of another great Open season!!

Every 3 Minutes for 15 Minutes
30 Air Squats
30 Sit-Ups
Max Effort DoubleUnder In remaining time
*Score is total DoubleUnders

Every Minute On the Minute for 8 Minutes
Odd Minute: :30 Hollow Hold
Even Minute: :30 Plank Hold


Wednesday 03.22.17

It’s time to Snatch! Plus don’t forget your high socks today….rope climbs! 

STRENGTH: 3 Position Power Snatch – Build to a heavy single
High Hang, Low Hang, Full Snatch

5 Rounds For Time
10 Power Snatch (95/65)
15 Calories Row/Bike
3 Rope Climb

Tuesday 03.21.17

We hope all the Antilles teachers and students are having a wonderful Sprint Break!!

STRENGTH: Bench Press 5-5-5-5-5

As Many Rounds (and Reps) As Possible in 12 Minutes
10 Toe 2 Bar
15 KettleBell Swing (53/35)
20 Box Jumps (24/20)

As Many Rounds (and Reps) As Possible in 20 Minutes
15 Toe 2 Bar
20 KettleBell Swing (53/35)
25 Box Jumps (24/20
200m Run

WOD 2:
3 Rounds For Time
20 Burpees
200m Farmers Carry (x2 53/35)