Workouts
July 17 – 23
Mon and Tues Class TimesOn the hour rather than 1/2 hour won out. Going forward 5PM 6PM 7PM Both Mon and TueNo Change Wed-Sun for
July 11-16
Sunday July 11 30 Min Cap 21-15-9TTBPower Snatch 95/65right into9-15-21Bike CalOHS 95/65right into21-15-9Box JumpsSquat Snatch 95/65 M-F Doors open at 5AM M-F6:00 AM7:15 AMNoonMon 5,6,7Tues
July 3 -10
Saturday July 3rd 1 Class 10AM (Open 7-12) With a Partner35 min Cap120 Handstand Push Ups120 Back Squat 135/95100 Pull Ups100 Burpees80 Shoulder to Overhead
June 26-July 2
Saturday June 26 RNCF Opened Our Doors for the 1st time in late June 2011To celebrate 10 years, please come by for Our Annual “Kettle
June 21-25
Monday Jun 21 Same Options as last week Either 3×5 or 5×3 Back Squat Let’s say last Monday you did 3×5 with weights 205×5 215×5 225×5Let’s
Mar 16 -22
Monday 3RM Over Head Squat Metcon: Every 2 Minutes for 16 Minutes (8 Rounds)10 Right Arm KB OH Reverse Lunge (53/35) or DB (50/35)10 Left
Mar 9 – 15
Monday Take about 50% of your back squat # from last week.And perform 4 sets of 4 reps of front squats at tempo.The Tempo we
Mar 2 – Mar 8
Monday Testing our 5RM Back Squat after 6 weeks of Squat Waves Metcon: 16 Min EMOMEven: 6 Burpee Pull UpsOdd: AMRAP Sandbag Ground to over
Feb 24 – Mar 1
If you didn’t try factor meals yet, they’re still offering $60 off the 1st 2 weeks to any RNCF member. Monday Squat Waves with a %
POPULAR POSTS
MAY 4 – 10
Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &
APR 27 – MAY 3
Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m
APR 20 – 26
Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds
