Saturday 12.03.16

It's the weekend, let your bread grow out!!

It’s the weekend, let your beard¬†grow out!!

OLY Class with Coach Keri: 8:30am

Team WOD with Coach Keri: 9:30am

As Many Rounds (and Reps) As Possible in 20 Minutes:
Teams of 2
Partner 1: 12 Deadlifts (275/185)
Partner 2: Deadlift hold (275/185)
Partner 1: 12 Plate Ground to OverHead (45/25)
Partner 2: Overhead Plate Hold (45/25)

CrossFit Teens with Coach Keri: 10:30am

Friday 12.02.16

Time to get your squat on!!

It’s Friday…time to get your squats in!!

STRENGTH: Back Squat 5 x 3 @ 85%

WOD:
For Time:
1-2-3-4-5-6-7-8-9-10
Front Squat (135/95)
10-9-8-7-6-5-4-3-2-1
Over the Bar Burpee

After Bash: Accumulate 2 min in L-Sit

Thursday 12.01.16

Today is the day!! Grab your friend and show them what true happiness is!!

Today is the day!! Grab your friend and show them what true happiness is!! All classes are designed for you to bring someone with you!

WOD:
As Many Rounds (and Reps) As Possible in 18 Minutes
12 Box Jumps (24/20)
12 Push-Up
12 Pull-Up
200m Run

After Bash: Core Cashout

Unloaded WOD: same as above

Wednesday 11.30.16

November's elements group has been doing great!! Ouida, is always smiling! We think she likes RCFSTT!!

November’s elements group has been doing great!! Ouida, is always smiling! She must be liking RCFSTT!!

STRENGTH: Squat Clean & Jerk
10 x 1 @ 85% :30seconds Rest in between attempts

WOD:
As Many Rounds (and Reps) As Possible in 15 minutes
30 Double Unders
15 Power Cleans (135/95)
30 Double Unders
15 Toes 2 Bar

Tuesday 11.29.16

Time to get the rowers down again!

Time to get the rowers down again!

WOD:
4 Rounds For Time
20 Front Rack Lunges (125/85)
15 HandStand Push Ups
12 Calorie Row

ACCESSORY WORK: 5 x 5 Ring Dip

Unloaded WOD 1:
4 Rounds
200m Run
25 KettleBell Swings (53/35)
Rest 1 min
200m Run
50 Double Unders
Rest 1 min

Unloaded WOD 2:
3 Rounds For Time
1 min. Accumulated in a Plank
30 Knee to Elbow
1 min. Accumulated Hollow Hold
30T Flutter Kicks