Workouts
July 31 – Aug 6
Saturday July 31 35 Min Cap 1 Class 10AM (Open 7-12) With a partner 2x200M Run (each partner does 1 run) 4 Rounds (each partner
July 24 -30
Saturday July 24 3 Rounds (35 min cap) 40 HSPU30 Deadlifts*20 Hang Power Cleans*2 200M Run (each partner does 1) Then 1 of these-200 abmat
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
POPULAR POSTS
Dec 28 – Jan 3
Saturday 20 Rounds For Time (CAP 35:00)w/ a partner…“YOU GO I GO” (one round each)5 Pull Up (RX+ CTB)5 Single DB Devil Press @50/3510 Single
DEC 21 – 27
Saturday 3 Rounds For Time (CAP 36:00)w/ a partner500/400m Row-Ski or 1250/875m Bike50 Single DB Snatch @50/35500/400m Row-Ski or 1250/875m Bike50 Single DB Box Step
DEC 14 – 20
Saturday 16 Rounds For Time (CAP 38:00)w/ a partner…“YOU GO I GO” (one round each) 250/200m Row-Ski or 600/400m Bike9 Deadlift @135/95 (RX+ 155/105)6 Hang
