“Re-Post: Suit & Tie…”

Posted: December 15, 2015 in Uncategorized

Re-Post… Hope To See All Of You There!!!


YES!!!

THIS SATURDAY NIGHT…

RC CrossFit Will Be Hosting It’s Annual RCCF Christmas Party!!!

It Will Start About 7:30PM/8PM & Go On Until… Whenever…

Where Gonna Go PotLuck Style…

You Can Bring Whatever Food Or Drink You Want…

This Is Just For RC CrossFit Athletes & Their Spouses/Dates…

For Our RCCF Family… You Know Who You Are… And You Know You’re Welcome!!!

BUT… NO GYM CLOTHES!!!!

Absolutely NO GYM CLOTHES!!!

Saturday Night Is Going To Be A Night To Get All Dolled Up, Sexy & Handsome & Have Some Fun With Your “Other” Family…

Your RC CrossFit Family!!!

Also…

The White Elephant Gifts!!!

20 Dollar Limit… Unless You’re Ballin’ Like That…

Make It A Good One… Make It A Funny One… Make It A Useful One… Make It Whatever You Want!!!

Just Have Fun With It!!!

If Anyone Needs A Ride Home… I Designate Lil’ Sis As The D.D.

She Only Takes Cash… =-)

Get Ready… It’s Gonna Be A Fun & Crazy Night!!!

For Those Who Know… Know…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

Using 50% of your 1 Rep Max Power Clean…

For Reps of 12-9-6-3:

2 Lift Complex of: Deadlift + Hang Power Clean

Wall Ball Shots (Rx’d: M-20lbs to 10Ft./F-14lbs to 8Ft.)

Run…

The Round Of 12 Reps Will Be A 400 Meter Run…

The Round Of 9 Reps Will Be A 300 Meter Run…

The Round Of 6 Reps Will Be A 200 Meter Run…

The Round Of 3 Reps Will Be A 100 Meter Run… TIME!!!

3…2…1…GO!!!

Mando

12.14.2015 WOD & Scores…

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

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