“Coach Drew’s 3rd KettleBell Seminar…”

Posted: December 3, 2014 in Uncategorized

From Coach Drew…

“This Saturday, December 6th, there will not be an 11AM MOBility Session. Instead, I will host RCCF’s 3rd KettleBell Seminar.  I know it was supposed to be the Pull Up Seminar, but unfortunately all the Coaches that were supposed to teach it won’t be able to make it. (Things Happen…) So, I know there are quite a few of you that weren’t able to make it to the first 2 KB Seminars. Well… Here’s your 3rd chance!!!

For those of you that came last time and even those of you who came to the first one, I would encourage you to come to this 3rd one so we can pick up where we left off with you! This will be a great time to go over technical work and positioning of the KB Movements.

Hope to see plenty of you there!

Any questions, please get with myself or Coach Ivan or Coach Mando…”

I know ALOT of you have been asking for this KB Seminar!!! Coach Drew puts on a GREAT Seminar with TONS of information that transfer over to your Daily WODs!!!

Pretty Funny Video…

Don’t Be That Guy Or Girl

And Yes… I can call out MORE than a few of you at RC CrossFit that are This Guy or Girl!!!

ALRIGHT… HERE WE GO!!!

MOBility: 6AM, 7AM, 8AM & 9AM

Strength…

You Have 15 Mins To Establish Your Heaviest 2 Lift Complex of:

1 Power Clean + 1 Hang Clean

MetCon…

For a Total of 3 Rounds:

10 Power Cleans (Rx’d: M-135lbs/F-95lbs…)

5 Pull Overs (Rx’d: M&F… MOD: Reverse Burpee Box Jumps M-24″/20″…)

10 Burpees Over Barbell (Anyway you want to… Side Facing Burpees or Bar Facing Burpees..)

Green Fence Run

What The F–K Is Are Pull Overs and Reverse Burpee Box Jumps?!?!

Come In And Find Out!!!

3…2…1…GO!!!

Mando

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