Free Trial Workout on Monday 10.03.16

Come to RCFSTT for a Free Trial class Monday, October 3rd, 2016. Any of our 8 classes will be FREE and OPEN to anyone that has not tried CrossFit before. 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 that has never tried CrossFit before. The more the merrier.

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

**Free trial classes are for local residents that have NEVER tried CrossFit before. This offer does not apply to off islander visitors, past members, or experienced CrossFitter. The normal $20 “drop in” will apply today. Thank you for understanding.**

 

Friday 09.30.16

We are 12 Days into our Fitness Challenge and the 39 members that are signed up are doing great!! The ideas have been wonderful!!

We are 12 Days into our Fitness Challenge and the 38 members that are signed up are doing great!! The ideas have been wonderful!! Keep it up! 

STRENGTH: Thrusters – Build to a heavy set of 3- **from the rack**

WOD:
For Time:
600m Run
10 Thrusters (95/65)
400m Run
20 Thrusters
200m Run
30 Thrusters

Thursday 09.29.16

Yesterday's 1 Rep Max had all of us doing some funny faces!! Congrats to ALL that hit Personal Records!!!

Yesterday’s 1 Rep Max had all of us making some funny faces!! :) Congrats to ALL that hit Personal Records!!!

STRENGTH: Bench Press 3-3-3-3-3

WOD:
As Many Rounds As Possible in 14 Minutes
10 Toes 2 Bar
10 Calorie Row
10 Hang Cleans(135/95)

Unloaded WOD 1:
As Many Rounds (and Reps) as Possible in 20 Minutes
20 Calories Row
15 Toe 2 Bar
10 Burpee

Unloaded WOD 2:
1 Mile Cold down Run

Wednesday 09.28.16

Walk for Wishes 5k was a huge success!!Thank you to all the awesome RCFSTT members (present & past) that showed up to support this great cause!!

Walk for Wishes 5k was a huge success!!Thank you to all the awesome RCFSTT members (present & past) that showed up to support this great cause!!

STRENGTH: Front Squat – Find New 1-Rep Max

WOD:
For Time:
20 Plated Ground 2 OverHead (45/25)
30 Sit-Ups
40 Air Squats
50 KettleBell Swing (53/35)
100 DoubleUnder

Tuesday 09.27.16

Chris was 6 days into his Fitness Challenge and he was already looking slimmer during the Walk for Wishes 5k on Saturday!! Keep it up, Chris!!

Chris was 6 days into the Fitness Challenge and he was already looking more fit during the Walk for Wishes 5k on Saturday!! Keep it up, Chris!!

WOD:
3 Rounds
1 min: Max Effort Slam Balls (30/20)
1 min: Max Effort Box Jumps (24/20)
1 min: Max Effort Row for Calories
1 min: Max Effort Shoulder to OverHead (135/95)
1 min: Max Effort Push-Ups
1 min: REST

After Bash:
Partner Ab Smash
2 Rounds For Quality
20Each Leg Toss
20Total Weighted Sit-Ups
:40Each Weighted Plank

Unloaded WOD:
3 Rounds
1 min: Max Effort Slam Balls (30/20)
1 min: Max Effort Box Jumps (24/20)
1 min: Max Effort Row for Calories
1 min: Max Effort Ring Row
1 min: Max Effort Push-Ups
1 min: REST

Unloaded WOD #2:
With a Partner:
6 Rounds (alternating- 3 runs each)
P1: 200m Run
P2: Plank Hold
*20 total weighted sit-ups after each round after both partners have completed the run (for a total of 3 sets)