Thursday 02.23.17

Who is ready for Friday Night Lights?! Join us after 5:30pm to cheer on your fellow CrossFitters and/or complete the Open WOD 17.1!!! Last year was a blast and we just know this year will be as well!! 

WOD:
Every Minute On the Minute for 20 Minutes
1: 200m Run/Scale to 100m as necessary
2: 20 Ab-Mat Sit-Ups
3: 30 Double Unders/60 Singles (Max :40 seconds)
4: 12 Slam Balls (30/20)

CASHOUT: Accumulate 5 min in a Plank Hold- Any variation

UNLOADED WOD: SAME AS CLASS WOD

Wednesday 02.22.17

It’s always a nice day to WOD in Paradise.

STRENGTH: Build to a Heavy Single Thruster

WOD:
For Time:
20-15-10-5
Thruster (95/65)
Calories Row/Bike

Tuesday 02.21.17

Our Presidents’ Day Grill Out had some delicious food. Thanks to all that stopped by!

WOD:
Every 5 Minutes for 25 Minutes
400m Run
30 KettleBell Swings (53/35)
10 Shoulder 2 OverHead (105/75)
Rest any remaining time

WOD UNLOADED:
Every 4 Minutes for 20 Minutes
400m Run
25 KettleBell Swing (53/35)
Max Effort Double Unders in remaining time

Monday 02.20.17

CrossFit Family Love!!!

CrossFit Family Love!!!

Presidents’ Day Class Schedule is 7:30am, 8:30am then 5pm & 6pm. Open Gym 9:30-11:30am then BBQ at the box 11:30am-1pm. Join us for some RCFSTT community fun!

STRENGTH:
Every 30 seconds on the 30 seconds 10 Minutes
1 Power Clean + Lunge+ Lunge+ Front Squat

WOD:
As Many Rounds (and Reps) As Possible in 10 Minutes
10 Burpee Box Jump (24/20)
5 Toe 2 Bar

Presidents’ Day Skills, Drills and Grill

The last Paleo BBQ had delicious dishes. Let's do it again!

The last Paleo BBQ had delicious dishes. Let’s do it again!

Monday is a President’s Day and we want to bring the community together for some fun.  During open gym (9:30-11am) on Monday, Coach Rachel and Coach Keri will be here working on some skills and would love everyone to join them. We are more than willing to help you work on any skill you want to. We will also be completing some drills and can help you come up with some drills to tackle any movement. Around 11:30am, we will be breaking out the grill and be working on our BBQing skills at the gym 🙂 We would LOVE members to bring a dish. We are a little over half way through our February Fitness Challenge and would like to keep the dishes to PALEO to not tempt the members that are doing the challenge.
Grab your family, friends and come spend some time with your CrossFit family with some skills, drills and GRILL!!
*BBQ will be open to anyone.
**We will provide plates, silverware and napkins.
Remember class times are only 7:30am, 8:30am then 5pm and 6pm.