Month

July 2019
Pre WOD Deadlift 5-5-3-3-1-1 Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups  
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RFCF will be closed Thursday July 4th and Friday July 5th   Back to normal schedule Saturday July 6th at 9am
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Pre WOD 400 meter overhead sandbag carry *every break complete 10 front squats with sandbag Workout of the Day 3 rounds for time 75 double unders 50 squats 25/18 calorie row
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Workout of the Day For time 500 meter row 50 abmat situps 400 meter row 40 abmat situps 300 meter row 30 abmat situps 200 meter row 20 abmat situps 100 meter row 10 abmat situps Then…. 150 dB weighted box step ups (#35/#20) x 2 24″/20″
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