“New Restrooms!!!”

Posted: January 9, 2015 in Uncategorized

FIRST OFF… DON’T FORGET TO GET YOUR PALEO CHALLENGE WODs DONE!!!

Great News!!!

We Just Installed These In All Of Our Restrooms @ RC CrossFit!!!

Pretty Much Could Have Called That Hell Week!!!  Even I Felt Kinda Bad For Everybody… And By That I Mean I Didn’t At All… A Whole Lot Of Squats… Every Normal Gym Rat Has Pretty Much The Same Routine… One Day Of The Week Is Leg Day… One Day Is Back & Biceps… One Day Is Shoulders… One Day Is Chest & Triceps… One Day Is Abs… And One Day Is Cardio… Now Don’t Get Me Wrong… Doing Something Is Better Than Doing Nothing… But Let’s Be Honest… Not Everybody Knows How To Move Correctly, Which Could Result In Injury…

And That’s Why We Have Coaches…

Whether It’s The Warm Up, Or The Strength, Or The MetCon, Or The MOBility, Or Coming Up With MODifications… RCCF Coaches Are There For YOU!!! All Of The Coaches Put In A Lot Of Time Into Their Programming… And I Promise, We’re Not Trying To Kill You… Even Though All Of Us Have An Evil Lil’ Smirk On Our Face While You Have The “I’m About To Die” Look On Yours…

Re-Post From Monday… Don’t Worry… We’re NOT Doing Slow Fran…

CHANGE OF PLANS!!!

The First Paleo Challenge of 2015 Was Supposed To Be A Co-Ed Team Challenge… Well… The Guy To Girl Ratio Didn’t Quite Work Out…

Quick Edit…

Pretty Simple… Here’s The Rules!

Challenge Starts Monday, January 12th…

$20 Per Individual…

Individual Must Be A Male Or Female… That’s Right! No Animals Allowed!!! Even If You Think You’re An Animal…

Athletes Must Perform 2 WODs During The Week Of January 5th-9th… If You Do Not Complete Both WODs By The 9th, You Will Be Dropped From The Challenge With NO REFUND!!!

You Must Lose 1 Pound Weekly, Or, You Owe Us $5 PLUS $3 Per Pound Gained!!! Example: If You Gained 2 Pounds, You Must Pay $5 Plus $6 For The 2 Pounds You Gained For A Total Of $11…

If You Stay The Same Weight, You Still Have To Pay $5…

You Must Weigh In Weekly On Monday! If You Miss The Weigh In, It’s A $10 Penalty… No Exceptions!!!

Finally…

You Will Re-Test Both WODs @ The End Of The Challenge On The Day Of Your Last Weigh In!!!

And Remember…

The Numbers Don’t Lie…

Any Other Questions? Ask The Coaches!

ALRIGHT… HERE WE GO!!!

Saturday’s Schedule…

MOBility: 7AM & 11AM

Olympic Lifting: 8AM… New Cycle! Hopefully New Faces!!! Better See The Old Faces!!!

“GRID” WOD: 10AM

MOBility: 3:30PM, 4:30PM & 5:30PM

Strength…

Back Squat: 3x3x3 @ 80% of your 1 Rep Max

MetCon…

??? ????????

3…2…1… GO!!!

Mando

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