But First…

Next Monday!!!

Next Monday… Memorial Day…

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RainCross Strength & Conditioning Will Host It’s 1st Annual “Memorial Day Murph” Challenge!!!

We Will Hold 1 Big Class @ 10AM… More Details To Come…

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“Goin’ In Blind-Folded…”

It’s Not That I Don’t Have A Plan…

I Always Have A Plan…

It’s Just That The Plan I Have Might Not Work For Every Class Due To Equipment…

But… Trust Me… We’ll Make It Work…

I’ll Give You A Clue…

It’s Goin’ Down @ The 2018 CrossFit SoCal Regionals This Weekend!!!

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

?????

Come In & Find Out!!!

3…2…1…GO!!!

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5.24.2018 WOD & Scores…No automatic alt text available.

“Strict Pull Ups…”

Posted: May 24, 2018 in Uncategorized

But First…

Next Monday!!!

Next Monday… Memorial Day…

Image may contain: 1 person, text

RainCross Strength & Conditioning Will Host It’s 1st Annual “Memorial Day Murph” Challenge!!!

We Will Hold 1 Big Class @ 10AM… More Details To Come…

————————————————————–

I Know I’ve Told This Story Before…

United States Marine Corps Recruit Training Depot…

One Of The Rules Was Every Time We Got Up @ Night To Use The Head (Restroom) We Had To Perform A Max Set Of Strict Pull Ups Before & After…

Yea… 3 Months Of That…

I Got Pretty Good A Strict Pull Ups…

Now… I Know We Didn’t Have The Pull Up Rig For A Few Weeks… But…

What About All Those Times You Walked Past It At The Old Box?!?!

You Could Have Easily Hopped On And Attempted Some Pull Ups…

Whether It Be Strict Pull Ups… Kipping Pull Ups… ButterFly Pull Ups…

Did You???

Practice What You Suck At…

Train To Not Suck @ Life!!!

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Hang Power Cleans… ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs…***

***Strict Pull Ups… ADV/Rx’d/Sx’d: M&F… 1st MOD: 3 Burpee Pull Ups… 2nd MOD: 3 Burpees + 3 Jumping Pull Ups…***

***KettleBell High Pulls… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44/F-26lbs…***

***Double Unders… ADV/Rx’d/Sx’d: M&F… MOD: Singles… Both With A 3 Deadlift Penalty…***

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For Time:

For a Total of 5 Rounds:

3 Hang Power Cleans

3 Strict Pull Ups

6 KettleBell High Pulls

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65 Double Unders

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For a Total of 5 Rounds:

6 KettleBell High Pulls

3 Strict Pull Ups

3 Hang Power Cleans

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Studio Sprint… TIME!!!

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3…2…1…GO!!!

Mando

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5.23.2018 WOD & Scores…

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“No Pull Ups…”

Posted: May 23, 2018 in Uncategorized

But First…

Next Monday!!!

Next Monday… Memorial Day…

RainCross Strength & Conditioning Will Host It’s 1st Annual “Memorial Day Murph” Challenge!!!

We Will Hold 1 Big Class @ 10AM… More Details To Come…

————————————————————–

No Pull Ups…

But A Whole Bunch Of Push Ups & Variations Of Push Ups…

And Some Running… Some Deadlifts… & Some Sit Ups…

A Lot Of People Freak Out When They See Push Ups In A WOD…

Even If It’s Just A Few…

Push Ups Can Easily Take Away That Lil’ “Rx’d” Next To Your Name…

Face Your Fears…

Stay Strong RainCross…

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Barbell… ADV: M-225lbs/F-155lbs… Rx’d: M-205lbs/F-135lbs… Sx’d: M-185lbs/F-115lbs…***

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For Time:

MidWay 350 Run

3 Deadlifts

21 Push Ups

3 Deadlifts

15 Hand Release Push Ups

3 Deadlifts

9 Burpees Over Barbell

54 AbMat Sit Ups

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MidWay 350 Run

5 Deadlifts

21 Push Ups

5 Deadlifts

15 Hand Release Push Ups

5 Deadlifts

9 B.O.B.s

60 AbMat Sit Ups

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MidWay 350 Run

7 Deadlifts

21 Push Ups

7 Deadlifts

15 Hand Release Push Ups

7 Deadlifts

9 B.O.B.s

66 AbMat Sit Ups… TIME!!!

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3…2…1…GO!!!

Mando

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5.22.2018 WOD & Scores…

 

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“What’s A Thruster?”

It’s A Front Squat Into A Push Press…

They’re Pretty Fun… You’ll See…

And Pull Ups???

“Still Got ‘Em!!!”

We Put The Pull Up Rig Through A Little Test Monday…

It Passed!!!

You Put Yourself Through A Little Test Monday…

I’ve Overhead (I Hear Everything…) A Lot Of You Over The Past Few Weeks Talk About How You Were Scared That You “Lost” Your Pull Ups…

Well…

You Still Got ‘Em!!!

Now Don’t Lose ‘Em…

Today… GO FAST!!!

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Barbell… ADV: M-135lbs/F-95lbs… Rx’d: M-115lbs/F-85lbs… Sx’d: M-95lbs/F-65lbs…***

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For Time:

Studio Run

7 Front Squats

7 Pull Ups

7 Push Presses

7 Pull Ups

7 Thrusters

7 Pull Ups

21 Burpees…

***1 Min Rest…***

Studio Run

5 Front Squats

5 Pull Ups

5 Push Presses

5 Pull Ups

5 Thrusters

5 Pull Ups

15 Burpees…

***1 Min Rest…***

Studio Run

3 Front Squats

3 Pull Ups

3 Push Presses

3 Pull Ups

3 Thrusters

3 Pull Ups

9 Burpees… TIME!!!

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3…2…1…GO!!!

Mando

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5.21.2018 WOD & Scores…

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“Week 4 @ RCSC…”

Posted: May 21, 2018 in Uncategorized

But First…

Next Monday!!!

Next Monday… Memorial Day…

Next Monday… 

RainCross Strength & Conditioning Will Host It’s 1st Annual “Memorial Day Murph” Challenge!!!

We Will Hold 1 Big Class @ ??AM… Either 9AM Or 10AM… More Details To Come…

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Onto Week 4… No 19:30 Classes This Week…

Week 4/Day 22 @ RainCross Strength & Conditioning Brings Us…

The Pull Up Rig…

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‘Nuff Said…

No.. I’m Not Going To Kill You Guys With 100 Pull Ups Today… That’s Next Monday!!! Gotta Ease It In… Only 25 Pull Ups Today To Break In The Rig… Lil’ Bit Of “Annie”… A Few Burpees… Lil’ Bit Of “Cindy”… Lil’ Bit Of Runnin’…

Long Day… Good Night…

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***Double Unders… ADV/Rx’d/Sx’d… MOD: Coaches Choice…***

*** “Cindy” Is: 5 Pull Ups + 10 Push Ups + 15 Air Squats…***

***MOD For Pull Ups… Jumping Pull Ups…***

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For Time:

75 Double Unders

75 Sit Ups

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5 Bar Touching Burpees

1 Round of “Cindy”

1 Pump Run

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4 Bar Touching Burpees

1 Round of “Cindy”

2 Pump Run

———————–

3 Bar Touching Burpees

1 Round of “Cindy”

3 Pump Run

———————–

2 Bar Touching Burpees

1 Round of “Cindy”

2 Pump Run

———————–

1 Bar Touching Burpee

1 Round of “Cindy”

1 Pump Run

———————–

75 Sit Ups

75 Double Unders… TIME!!!

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3…2…1…GO!!!

Mando

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3 Solid Weeks Of Amazing Training @ RainCross Strength & Conditioning…

Quick Post…

Danielle & I Had A Long Day @ The Station Trying To Tear Up The Floor…

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Next Project…

The Pull Up Rig…

Once The Rig Is Up… We’re So Much Closer To Being “Done”… But Don’t Expect The Station To Be Picture Perfect Come Monday…

Still Lots Of Work To Do…

But Know That Every Sunday Is Spent In The Station Setting Up For The Up Coming Week In Order To Continue Running A Fully Functional Training Facility For All Of You…

We’ve Made It Through 3 Amazing Weeks…

Though @ Times… I Was Terrified About How Certain WODs Would Play Out… But We Survived!!!

I Can’t Wait To See What The Future Has In Store For RCSC…

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ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something Fun!!!

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3…2…1…GO!!!

Mando

 

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5.19.2018 WOD & Scores…

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3rd Saturday Sweat Sesh @ The Station…

Have Any Legs Left?!?!

Come On Out… It Won’t Be So “Bad”…

Hint Hint…

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ALRIGHT… HERE WE GO!!!

9AM: Saturday Sweat Sesh 19

***Be Sure To Sign Up On ZenPlanner!!!***

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3…2…1…GO!!!

Mando

 

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5.18.2018 WOD & Scores…

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