Workouts
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 %
Feb 17 – 23
Monday Squat Waves with a % of our 5RM Back Squat weightNew rep scheme Set 1: 4 Reps @ 83%Set 2: 3 Reps @ 89%Set
Feb 10 – 16
Monday Squat Waves with a % of our 5RM Back Squat weightEvery set is 2% heavier than last week Set 1: 6 Reps @ 76%Set
Jan 27 – Feb 2
Monday Squat Waves with a % of our 5RM Back Squat weightEvery set is 2% heavier than last week Set 1: 6 Reps @ 72%Set
Jan 20 – 26
MLK Day Hours – Jan 20th Classes 6,7,8,11AM & 5,6,7PM (We will be open between 12 and 5) Monday Starting today, for 6 weeks we will
Jan 6 – 12
Mon Repeat for 16 minMin 1 Upper Body PullMin 2 DeadliftsMin 3 AbsMin 4 rest Upper Body Pull Pick 1 of these 3 options2 muscle ups
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
