LATEST WOD

Sunday 2-26

10 AM

12 Rounds (36 Min)

Min 1  20/16 Cal Row

Min 2  40 Double Unders

Min 3  2 Muscle Ups

Scale as needed

11 AM

Open gym time, make up/redo the CF Open WOD

11AM Class will return April 2nd.  During the Open, it will be an open gym hour.

 

Friday, January 6th

January 6, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st**
“Transformers”
10 Rounds
1 Squat Clean (225/155)
3 Ring MU’s
5 HSPUs


Thursday, January 5th

January 5, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st**

Testing
Max Unbroken Strict HSPUs
and/or
Max Unbroken Kipping HSPUs
5 Rounds
50 DU’s
15 Box Jumps (24/20)
20 Cal Row
Rest 2mins


Wednesday, January 4th

January 4, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st**

1RM Thruster
Open WOD 16.1 (Altered)
20AMRAP
8 OH Lunge (95/65)
8 Burpee Bar Hops
8 OH Lunge (95/65)
8 C2B Pull-ups


Tuesday, January 3rd

January 3, 2017

Starting today we will resume normal hours of operation, until the next holiday.

Every 2mins (3 sets)
5 Ring Row + 5 Ring MU Transitions
Back Squat 5×3 (building)
For Time:
1000m Row
50 KB Swings (53/35)
30 TTB


Monday, January 2nd

January 2, 2017

 5 Classes (8,10,12,4, &5; No Open Gym)

“The Chief”
5 x 3AMRAP
3 Power Cleans (135/95)
6 HR Push-ups
9 Air Squats
Rest 1min between AMRAPs
Start each AMRAP at Power Cleans


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