“Very Thankful…”

Posted: November 12, 2015 in Uncategorized

Very Thankful For Everyone Who Brought A Friend Or Family Member Out To Work Out With The RC CrossFit Family!!!

Not Gonna Lie… That Was A Long Day…

But A Fun One!!!

Hope To See All Those New Faces Again In The Near Future…

Also… Thank You To All Of Our RCCF Athletes Who Helped Out “Coaching” Their Friends/Family Members Through The WODs…

Hope You’re Still Friends…

DON’T FORGET ABOUT THE Co-Ed C.A.L. COMPETITION THIS SATURDAY AFTERNOON!!!

COME OUT… BRING YOUR FRIENDS/FAMILY TO SUPPORT OUR RCCF TEAMS!!!

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

For Time:

(Using 80% of your 1 Rep Max Deadlift…)

3 Deadlifts

500 Meter Row

3 Deadlifts

400 Meter Row

3 Deadlifts

300 Meter Row

(Using 80% of your 1 Rep Max Clean…)

3 Cleans

200 Meter Row

3 Cleans

100 Meter Row

3 Cleans

3…2…1…GO!!!

Mando

“Also… Thank You To Everyone Who Wished Me A Happy Veteran’s… I Do Hate It… But It Is Nice To Know That My Service Has Not Been Forgotten…”

11.11.2015 WOD & Scores…

Mando Macias's photo.
Mando Macias's photo.

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