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.

 

Tuesday, January 9th

January 8, 2018

1RM Push Press
(Record for next strength cycle)
5 Rounds
:90 Work/ :90 Rest
250/200m Row
Max Box Jump Step Down (24/20)
Extra Credit
3×8 DB Incline Bench Press
3×8 DB Chinese Row
3×15 Face Pulls


Monday, January 8th

January 7, 2018

Build to a heavy
Snatch Complex
Power Snatch + Hang Squat Snatch + OH Squat
 
“Open”
For Time:
20 Power Snatches (95/65)
20 Burpee Bar Hops
20 Overhead Squats (95/65)
20 Burpee Bar Hops
20 Squat Snatches (95/65)
 
“Fitness”
For Time:
20 Alternating DB Snatch
20 Burpees
20 OH Plate Lunge
20 Burpees
20 Alternating DB Snatch
 
Extra Credit
5×5 OH Squats
3×50 MB Twists


Sunday, January 7th

January 6, 2018

Join RNCF’s Body Composition Challenge
-January 7th to March 4th
-Top Male & Female win Cash Prizes
-Top Team wins prizes
-$50 fee goes toward winners’ prizes
-Complimentary Nutrition Workshop, Today Jan 7 @1pm
-Sign-up sheet at the Front Desk
Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
4 Rounds (for fitness)
Min 1 – Row (Moderately hard pace)
Min 2 – Row (Moderate pace)
Min 3 – Box Jump Step Down (24/20)
Min 4 – Step Up (24/20)
Min 5 – Row (Moderately hard pace)
Min 6 – Row (Moderate pace)
Min 7 – :30 Double Unders/ :30 Single Unders
Min 8 – :30 Double Unders/ :30 Single Unders
Rest 2mins
 
* The idea to be able to work continuously while varying between high and low intensities.


Saturday, January 6th

January 5, 2018

Join RNCF’s Body Composition Challenge
-January 7th to March 4th
-Top Male & Female win Cash Prizes
-Top Team wins prizes
-$50 fee goes toward winners’ prizes
-Complimentary Nutrition Workshop, Sunday Jan 7 @1pm
-Sign-up sheet at the Front Desk
Hours:
7:30, 9, 10 & 11:30am
 
25AMRAP
15 Wall Balls (20/14)
10 Burpee to plate
15 KBS (53/35)
 
Partners will alternate work/rest after each movement
Ex. P1 15 WB, P2 10 Burpee, P1 15 KBS, P2 15 WB, P1 10 Burpee


Friday, January 5th

January 4, 2018

Join RNCF’s Body Composition Challenge
-January 7th to March 4th
-Top Male & Female win Cash Prizes
-Top Team wins prizes
-$50 fee goes toward winners’ prizes
-Complimentary Nutrition Workshop, Sunday Jan 7 @1pm
-Sign-up sheet at the Front Desk
Build to a heavy Squat Clean & Jerk
 
“Transformers”
10 Rounds
1 Squat Clean (225/155)
3 Ring Muscle-ups
5 HSPUs
(Repeat: Jan 6, 2017)
 
 
“Fitness”
10 Rounds
5 KB Swings
5 Ring Rows
5 Seated DB Press
 
Extra Credit
3×10 Dips
3×10 Barbell Curls
3×10 Ab Rollouts


Thursday, January 4th

January 3, 2018

Join RNCF’s Body Composition Challenge
-January 7th to March 4th
-Top Male & Female win Cash Prizes
-Top Team wins prizes
-$50 fee goes toward winners prizes
-Complimentary Nutrition Workshop, Sunday Jan 7 @1pm
-Sign-up sheet at the Front Desk
9EMOM
Min 1: :40 Strict Pull-up
Min 2: :40 HS Walk or HS Hold
Min 3: :40 Hollow Hold
For Total Reps
5 Rounds
:30 Work/ :30 Rest
Max Cal Row
5 Rounds
:30 Work/ :30 Rest
Max Box Jump step down (24/20)
5 mins to Complete:
200 DU’s
5 Rounds
:30 Work/ :30 Rest
Max Cal Row
5 Rounds
:30 Work/ :30 Rest
Max Box Jump step down (24/20)
*No additional rest between movements
*Only Double-unders will be counted as reps. 300 singles + 1 DU = 1 rep
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Hip Extensions
Min 3: :40 Flutter Kicks
Min 4: :40 Bicep Curls


Wednesday, January 3rd

January 2, 2018

Join RNCF’s Body Composition Challenge
-January 7th to March 4th
-Top Male & Female win Cash Prizes
-Top Team wins prizes
-$50 fee goes toward winners prizes
-Complimentary Nutrition Workshop, Sunday Jan 7 @1pm
-Sign-up sheet at the Front Desk
Back Squat
5×2 (building)
 
Death by Toes to Bar
 
EMOM:
5 Air Squats + 1 TTB
5 Air Squats + 2 TTB
5 Squats + 3 TTB
5 Squats + 4 TTB
*Continue pattern until you fail to complete the required TTB reps in a minute
**Score = The highest completed round
 
“Fitness”
Death by Abmat Sit-ups
 
EMOM:
5 Squats + 2 Sit-ups
5 Squats + 4 Sit-ups
5 Squats + 6 Sit-ups
*Continue pattern until you fail to complete the required Sit-up reps in a minute
**Score = The highest completed round
 
 
Extra Credit
3×15 GH Raises
3×15 DB Reverse Flys
3×50 MB Twists


Tuesday, January 2nd

January 1, 2018

Super Set
Bench Press 6×2 (building)

&

Pendlay Row 6×2 (building)

3 Rounds
20/16 Cal Row
20 Burpee to plate
20 Wall Balls (20/14)

(Feb 16, 2017)

Extra Credit
5×10 DB Bench Press
3×8 Barbell Z-Press
3×15 Face Pulls


Monday, January 1st

December 31, 2017

Happy New Year!!!!

Monday, Jan 1:  Classes at 8am, 9:30am, 11am, 3pm, 4pm (gym closes at 5pm)
Tuesday, Jan 2:  Normal hours

Build to a 3RM Hang Power Clean

 

3 Person Teams
3 Rounds
2mins: Max Hang Power Cleans (135/95)
2mins: Max OH Plate Lunge (45/25)
2mins: Max Abmat Sit-ups
Rest 2 mins between rounds
Each athlete will start at a different movement.
They will rotate movements every 2mins.
All 3 athletes will rest at the same time.
Score = Total combined reps between all three athletes
Extra Credit
6×3 Front Squats
3×25 GHD Sit-ups


Sunday, December 31st

December 30, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
Monday, Jan 1:  Classes at 8am, 9:30am, 11am, 3pm, 4pm (gym closes at 5pm)
Tuesday, Jan 2:  Normal hours

New Years Eve!!

For Time
31 Hang Power Snatch (75/55)
31 Push Press (75/55)
31 Box Jumps (24/20)
31 Pull-ups
31 Thrusters (75/55)
31 Toes to Bar
31 Back Squats (75/55)
31 Hand Release Push-ups
31 Sit-ups
31 Lunges
31 Unbroken DU’s
31 Burpees


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