Jun
30
2009
The Results Are Starting To Show
After just 3 weeks, our founding members are seeing some great progress.
Bob has lost over 10 pounds
Kathy has lost 5 pounds and looks stronger with every workout
Shawn has lost 7 pounds. On his first day at RFCF, he could do 3 pullups. Today, he knocked out 10 with no problem!
What results have you seen or felt?Workout of The Day
“The Bear”
5 Rounds:
Power Clean
Front Squat
Press
Back Squat
Press
One round will be each of these movements in sequence, 7 times through the sequence. The bar may only touch and go the ground at the bottom of each sequence. Any regripping must be done while the bar is off the floor or it is a failed round. Increase the weight each round and rest as needed between rounds.
Shawn: 45/55/65/75/85
Dave: 45/55/65/75/75
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