Monday 12.11.17

Things are getting back to normal! Happy Monday!

STRENGTH:
Hang Snatch
3-3-3-3-3

WOD: 
As Many Rounds (and Reps) As Possible in 12 Minutes
2 Hang Snatch (95/65)
2 Toe 2 Bar
2 Burpees
*Increase by 2 reps with every round

BOOT CAMP SRENGTH:
For Time:
2K Row

BOOT CAMP:
As Many Rounds (and Reps) As Possible in 12 Minutes
2  Stink Bug
2 Toe 2 Bar
2 Burpees
*Increase by 2 reps with every round

Saturday 12.09.17

Coming to WOD today?! If you have the time, please download the Deck of Card Workout App for Free!

9:30am WOD:
“Deck of Cards”
Diamonds = Chest 2 Bar Pull Ups
Hearts = GHD or V-Ups
Clubs = HandStand Push Ups
Spade = Calorie Row or Bike
Jokers = 1 Rope Climbs

Friday 12.08.17

Another STT rebuilder is about to jump right out of our lives! Thank you, Craig, for helping our island and for being a big part of RCFSTT these last few months.

STRENGTH: Back Squat 5 Sets of 5 Reps (5×5) @65% of 1 Rep Max

WOD:
4 Rounds For Time:
15 Thrusters (95/65)
15 Box Jumps (24/20)

BOOT CAMP STRENGTH:
Core Crusher #2
2 Rounds of Tabata *20sec of Work; 10sec of Rest
Plank hold
90 degree Flutter Kicks
*Routine between the two movements

BOOT CAMP WOD:
4 Rounds For Time:
15 Dumbbell Thrusters (35/25)
15 Box Jumps (24/20)

Thursday 12.07.17

Slam Balls and Barbells got us like….

SKILL: Muscle Ups

WOD:
As Many Rounds (and Reps) As Possible in 20 Minutes
50 Sit-Ups
40 Slam Balls (40/30)
30 Deadlift (135/95)
20 Burpees
10 Muscle Ups *Modification is 10 Wall Walks

BOOT CAMP:
As Many Rounds (and Reps) As Possible in 20 Minutes
50 Sit-Ups
40 Slam Balls (30/20)
30 Kettlebell Deadlift (70/53)
20 Burpees
10 Muscle Ups or 10 Wall Walks

RCFSTT Annual Holiday Get Together 2017

Our last Holiday get together was a blast! Hope everyone plans to join us this year!

The holidays are here and we want to celebrate with our awesome CrossFit community. Join us Sunday, December 17th, for some fun in the sun. We will be heading down to ABI Beach Bar, across from RCFSTT. Come hang out with your CrossFit family, chill in the sun, play some cornhole or volleyball, grab some lunch and maybe even a few drinks. We hope to see you all there!