“Back To Normal…”

Posted: November 17, 2014 in Uncategorized

It’s Up Early I Know… But…

Quick Post… Long Day… I Hate Moving… F–K Living Spaces!!!


Everything’s “Back To Normal” at RC CrossFit as far as The Programming!

Strength & MetCons…

The MetCons are the “Easy Part” coming from a Coaching Point Of View. We know what you guys can and can’t do… We know how to Modify and Who needs to Modify.

But Please!!! I’m Begging You!!! Keep Track Of Your Lifts!!! Some days we work with “Percentages”. Some days we Build Up to a 5 Rep Max, 3 Rep Max, 2 Rep Max, 1 Rep Max. Some days we Build Up to a Heavy Complex… Etc Etc…

Come In Ready & Be Prepared For Anything We Throw At You!!!




10 Mins To Perform: 4 Sets of 5 Reps @ 65% of your 1 Rep Max

I Wonder How Long This Guy Stood There With His Hands On His Hips Staring At This Bar… PR For A 1 Hour StareDown!!!


22 Min Time Cap!

For a Total of 4 Rounds:

400 Meter Run

10 Deadlifts (Rx’d: M-185lbs/F-115lbs…)

15 Pull Ups



“Fortune favors the prepared mind…”

Louis Pasteur

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