4 x 8 Strict Wall Squat (2 sets facing wall, 2 sets facing away from wall)
7 Rounds for time:
4 DB Snatch (25/15)
4 OHS
4 OH Walking Lunge
21 Sit-Ups
100 Double Unders or 400 Single Unders
30 Back Extensions
10 DB Push Press (25/15)
10 Mountain Climbers
10 Squats
Lauren showing good squat depth while Ang looks on. Welcome back Ang and Andy!
The Rehwinkle clan down for the count
Results
Today was our biggest day in the history of RFCF! We had 48 people work out, thank you for being a part of our success!
1 minute pull-ups
30 Reps of Clean and Jerk (135/95)
Plank / L-hold Combo Platter
Good thing we added 2 more pullup bars in the back doors. We maxed out this one today
Welcome Back Kimbo and Jason. By the looks of Kimbo's form she hasn't lost a thing. It's great to have you guys back in!
Cindy "MA" Weaver
Results
Congratulations to Bree, Blake, Thad, Kirsten and Match. They all completed their Crossfit Level 1 certification this weekend. You will be seeing each of them assisting us with our classes over the next few weeks and will soon be training classes on their own.
RFCF is proud to have you!
400 meter weighted overhead carry (one load to be carried, passed back and forth when necessary)
50 2 person deadhang pullups (25 each, no bands could be used, only your partner for assistance)
400 meter weighted overhead carry
50 Burpee clean and jerks (25 each, one person would clean and jerk, roll the bar to their partner, then do a burpee while their partner cleaned and jerked)
400 meter weighted overhead carry
50 full squat med ball throws over pullup bar
The Twin Towers ( Travis and Max) taking their kettlebell for a walk
Partner pullups
Nothing sucks the life out of you like burpee C & J's
Results. Max and Travis had the largest load of each group
Tabata box jumps
9 Thrusters (115#/75#)
11 Burpees
Reverse tabata L sit
Tony showing great overhead form
Jon U has made so much progress. On his first day of Elements, 4 months ago, he could manage about one half of a pullup. Today he attempted a max effort and got 20 consecutive!
Results
Tabata Push-Ups
5 Rounds for time:
20 Knees to Elbows
100 Rope Skips
20 Sit-Ups
John turns his head to be sure he hits full range of motion. Good job, John!
Mother Daughter Workout
Ding
Results
Testing the pull-up assembly.
Tabata Jump Rope
5 Rounds for time
15 DB Split Cleans (40/25)
21 L Pull-Ups
The AM crew hits the bar for round #1. Nice L, Zach!
Results
Tabata Squats
Deadlift
3-3-2-2-1-1-1
Tabata Squat Jumps
D goes heavy. Is her weight forward? Or balanced over the center of her foot? Comments please.
D's mom gets in on the fun also picking up 145# in her first deadlift workout. Great job Sandi
Tabata Kettle Bell Swing
50 Push-Ups
Run 400 Meters
30 Push-Ups
Run 400 Meters
20 Push-Ups
Run 400 Meters
Tabata Hollow
Kort runs with a smile. Which was harder, push-ups or the run?
Two different styles of push-up. Wait, maybe three?
Results.
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