“And Another Re-Post…”

Posted: December 16, 2015 in Uncategorized

Yes… I Know… We Might Seem Like A–Holes…

But We Actually Love You Guys!!!

Another 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!!!

My Absolute Favorite Lift!!!

Old School…

New School…

MOBility: 6AM, 7AM, 8AM & 9AM…

Strength… Split Jerk Practice…

There Won’t Be A “Set” Time Frame To Practice… Just Depends On The Class/Athletes & How Fast They Catch On… Pretty Much A Nice Way Of Saying Who Goes “Full Retard”…

MetCon…

THINK ABOUT IT…

THE EVEN NUMBER ROUNDS ARE THE SAME THE REP SCHEME…

THE ODD NUMBER ROUNDS… THE  MED BALL SLAMS ARE DOUBLED…

10 Split Jerks (Rx’d: M-135lbs/F-95lbs… From The Rack…)

10 Box Overs (Rx’d: M-24″/F-20″…)

9 Split Jerks

18 Med Ball Slams (Rx’d: M-20lbs/F-14lbs…)

8 Split Jerks

8 Box Overs

7 Split Jerks

14 Med Ball Slams

6 Split Jerks

6 Box Overs

5 Split Jerks

10 Med Ball Slams

4 Split Jerks

4 Box Overs

3 Split Jerks

6 Med Ball Slams

2 Split Jerks

2 Box Overs

1 Split Jerk

2 Med Ball Slams… TIME!!!

3…2…1…GO!!!

Mando

“OUCH!!!”

 12.15.2015 WOD & Scores…
Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.

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