Summer Special for our Beginner’s Elements Course

Sign up today to secure your spot to start Monday, June 26th. Contact us now if you are ready to change your life.
The End of June Elements: June 26, 27 and 29
Schedule: Mon/Tues/Thurs@ 6-7pm
Summer Special Cost – $160 per person ***which includes first month of unlimited membership*** A $40 SAVINGS!
There are four one and half hour sessions that must be completed prior to joining our regular CF classes.
For more information and to SIGN UP click any of the “contact us” links and request us to contact you. Classes fill up fast so don’t hesitate… contact us today to reserve your spot! We accept all forms of credit cards, check or cash. Thank you and we will see you soon!
***If the Element’s schedule does not fit your schedule, we are offering Private or Small Group Elements. Please contact us to set up your private today!***

Wednesday 06.21.17

Best of luck to our Top Gun Man! John, your RCFSTT family is going to miss you bunches!! You better come back to visit soon!

STRENGTH: Find a heavy OverHead Squat Triple (3 Rep Max) **Last time we did tested this lift was 07/25/16, check your tracking for your weight**

WOD:
“Nancy”
5 Rounds For Time
400m Run
15 OverHead Squat (95/65)

* LEADERBOARD SCORE

Tuesday 06.20.17

We hope you can feel your abs after Monday’s Tabata CoreWork!

STRENGTH: Build to a heavy Single Push Jerk (1 REP MAX)
**Last time we did tested this lift was 04/11/17, check your tracking for your weight**

WOD:
“Jumping Jerks”
As Many Rounds (and Reps) As Possible in 7 Minutes
3 Power Clean & Jerk (135/95)
6 Box Jumps(24/20)
9 Power Clean & Jerk (135/95)
12 Box Jumps(24/20)
ETC…

Unloaded WOD 1:
“PSD”
21-15-9
Push-ups
Sit-ups
Dips

Unloaded WOD 2:
“Jumping Jerks with Plate”
As Many Rounds (and Reps) As Possible in 7 Minutes
3 Ground To OverHead (45/25)
6 Box Jumps (30/24)
9 Ground To OverHead (45/25)
12 Box Jumps (30/24)
ETC…

Monday 06.19.17

Great Suggestions last week! You will see a few of these in our programming this week! Please keep the ideas coming!

STRENGTH: Tabata Core
*20 seconds Work 10 seconds Rest
Routine between
Hollow hold, Superman, Plank

WOD:
“WB Mountain”
21-15-9 Wall Balls (20/14)
42-30-18 Mountain Climbers

AFTERBASH: 10x 100m sprint rest 30 seconds

Saturday 06.17.17

Please welcome our newest element grad…Elina!!

OLY Class with Coach Darcy: 8:30am

Team WOD: 9:30am
“Team Spirit”
Buy In: 100 Burpees  and 250 Double Unders
Then:
10 Rounds
10 Pull Ups
15 Air Squats
100m Sprint
*One Partner working, one partner resting
* Can be Complete in Any Order

CrossFit Teens with Coach Keri: 10:30am