“Co-Ed Flag Football…”

Posted: February 13, 2015 in Uncategorized

First… A couple of RCCF Athletes will be holding a Co-Ed Flag Football game this Sunday, Feb. 15th at 10AM!!!

Location will be at Orange Terrace Park…

Rules: There’s a whole bunch of Rules… But let’s be honest… None of the Rules are going to followed once we get started…  This ain’t gonna be “Flag Football…” So I’ll just leave it at that… One Rule I was sad to see was there is to be no grabbing of Boobies, Vaginas or Penis… Schucks…

Second… I came up with a NASTY WOD for this Saturday’s GRID WOD…

“The St. Valentine’s Day Massacre…”

Hopefully we can get a BIG TurnOut… You’re gonna need all the help you can get…

“Grip & Rip” WOD from December 2011 @ The Next Level Invitational Competition…

The… Ivan… Lugo…

Yea… I get a little excited when my Athletes Compete…

You Killed It Coach Brotha!!!

ALRIGHT… HERE WE GO!!!

Saturday’s Schedule…

MOBility: 7AM & 11AM

Olympic Lifting: 8AM

GRID WOD: 10AM

MOBility: 3:30PM, 4:30PM & 5:30PM…

Strength… Rest Day!!!

MetCon…

Advanced: M-135lbs/F-95lbs… With a 10 Air Squat Penalty For Breaking On The Double Unders…

Intermediate: M-105lbs/F-75lbs… No Penalty For Breaking On The Double Unders…

Scaled: M-95lbs/F-65lbs… No Penalty For Breaking On The Double Unders… Push Ups On Your Toes  Instead Of HandStand Push Ups…

100 Double Unders (Rx’d: M&F… MOD: 300 Singles…)

20 HandStand Push Ups (Rx’d: M&F- Head To Deck… MOD: Coaches Choice…)

25 Power Cleans

30 Toes To Bar

35 Burpee Deadlifts

40 Pull Ups

100 Double Unders

3…2…1… GO!!!

Mando

You will never know your limits unless you push yourself to them Meaningful Picture Quotes you will never know your limits unless you push yourself to them Meaningful picture Quotes

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