“Don’t Forget…”

Posted: October 29, 2015 in Uncategorized

Don’t Forget Your Costumes For Fridays WOD!!!

And Don’t Forget To Wear Your Pink On Saturday For “Grace” Which Will Start @ 1oAM…

Friends & Family Are Welcome!!!

And Don’t Forget About Our Annual RCCF Halloween Party Saturday Night!!!

More Info On That Later…

We Work Hard…  We Play Harder!!!

ALRIGHT… HERE WE GO!!!

Strength…

15 Mins Of Clean & Jerk Practice For Saturday!!!

These Can Be Power Cleans… Cleans… Press… Push Press… Push Jerk… Split Jerk…

Basically… The Barbell Has To Go From “Ground To Shoulders To Shoulders To OverHead”…

MetCon… (Rx’d: M-95lbs/F-65lbs…)

For Reps of 21-15-9:

“Grounds To Shoulders To Shoulders To OverHead”

Pull Ups

3…2…1…GO!!!

Mando

10.28.2015 WOD & Scores Will Be Up Tomorrow… Up On FaceBook Later Tonight…

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