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.

 

Sunday, July 9th

July 8, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
For Time:
1000m Row (or Run)
-Then-
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats
-Then-
1000m Row (or Run)


Saturday, July 8th

July 7, 2017

Hours:
First Class: 7am
Last Class: 12pm
 
20 Rounds
15 Wall Balls (20/14)
5 Hang Clean & Jerks (135/95)

Partners alternate running 200m and completing rounds.


Friday, July 7th

July 6, 2017

1RM Push Press
3 Rounds
9 Burpees
12 S2OH (115/75)
200m Run


Thursday, July 6th

July 5, 2017

Back Squat 5×3
 
21-15-9
TTB
KB Swings (53/35)
2x DU’s


Wednesday, July 5th

July 4, 2017

“Klepto”
4 Rounds
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)


Tuesday, July 4th

July 3, 2017

Happy Independence Day!!!
Hours: 2 Classes
7am & 9:30am (no open gym times)
 

 

“Hamilton”
3 Rounds
1000m Row
50 Push-ups
1000m Run (3 laps)
50 Pull-ups
 
 
**Notice**
4th of July Weekend Hours:
Tuesday – 2 classes: 7am, 9:30am (no open gym times)
Wednesday – Normal Classes Resume


Monday, July 3rd

July 2, 2017

Hours: 3 Classes
7am, 12pm, 5pm (no open gym times)
 
 
20:00 to find a Heavy Squat Snatch
“Karabel”
10 Rounds
3 Snatch (135/95)
15 Wall Balls (20/14)
* Snatch may be Power or Squat
 
 
**Notice**
4th of July Weekend Hours:
Monday – 3 classes: 7am, 12pm, 5pm (no open gym times)
Tuesday – 2 classes: 7am, 9:30am (no open gym times)
Wednesday – Normal Classes Resume


Sunday, July 2nd

July 1, 2017

Hours
Coached WOD: 10 & 11am
RNCF will be closed at 12pm!!

6 Rounds
:30 Max Front Squats (75/55)
:30 Max S2OH (75/55)
:30 Max Hang Power Cleans (75/55)
:30 Max Deadlifts (75/55)
:30 Max Air Squats
:30 Max Sit-ups
:30 Max Burpees
:30 Rest

There will be no additional rest between movements.

**Notice**
4th of July Weekend Hours:
Sunday – 10am to 12pm (closed at 12pm)
Monday – 3 classes: 7am, 12pm, 5pm (no open gym times)
Tuesday – 2 classes: 7am, 9:30am (no open gym times)
Wednesday – Normal Classes Resume


Saturday, July 1st

June 30, 2017

Hours
First Class: 7am
Last Class: 11am
RNCF will be closed at 12pm

3 Person Team

For Time
100 Cal Row
100 DB Deadlifts (50/35)
80 Cal Row
80 DB Power Cleans (50/35)
60 Cal Row
60 DB Front Squats (50/35)
40 Cal Row
40 DB S2OH (50/35)
20 Cal Row
20 DB Thrusters (50/35)

Only one partner may work at a time.
Only one head of the DB needs to hit the floor on the Deadlifts and Power Cleans
The DBs must be outside of the feet on the Deadlifts and the Power Cleans

**Notice**
4th of July Weekend Hours:
Saturday – 7am to 12pm (last class at 11am)
Sunday – 10am to 12pm (closed at 12pm)
Monday – 3 classes: 7am, 12pm, 5pm (no open gym times)
Tuesday – 2 classes: 7am, 9:30am (no open gym times)
Wednesday – Normal Classes Resume


Friday, June 30th

June 29, 2017

Big Clean Complex

4 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*One set consists of all 12 reps.
Try not to drop the bar during the entire set;
if you must drop after the Overhead movements, it’s allow
– just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.

7AMRAP
2-4-6-8-10-12…
Power Clean (135/95)
Burpee

Extra Credit
Dip Belt Squats 20-10-10-10
100 MB Twists

**Notice**
4th of July Weekend Hours:
Saturday – 7am to 12pm (last class at 11am)
Sunday – 10am to 12pm (closed at 12pm)
Monday – 3 classes: 7am, 12pm, 5pm (no open gym times)
Tuesday – 2 classes: 7am, 9:30am (no open gym times)
Wednesday – Normal Classes Resume


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