“Rowing Clinic This Saturday…”

Posted: February 24, 2016 in Uncategorized

Re-Post

Don’t Forget!!!

This Saturday, February 27th, 2016 From 12PM-4PM…

RCCF CrossFit Will Be Hosting A Rowing Clinic!!!

This Will Be Coached By Victoria Draper… Founder & Owner Of RowFX…

I Stole This From Her Website…

“Victoria Draper is a veteran rower who has accomplished herself as an athlete, coach, and entrepreneur in the crew community. As a walk on to the rowing team in 1994 at UC Davis, Victoria was inspired by the sport to row all four years and concurrently coached Junior Women 1997-1998 at River City Rowing Club.

After graduating, she moved back home to Oakland, CA and joined a recreational club in Oakland; Lake Merritt Rowing Club, and rowed there until moving to Long Beach, CA in 2003 to train and compete further.

In 2004, Victoria founded the indoor rowing program at the Long Beach Rowing Association, and started selling the program in 2006 to gyms around the country through her first company, Rowbics Indoor Rowing, Inc. In 2007, Victoria became a Concept2 Master Instructor and was contracted to administer Concept2’s Training and Certification for the U.S. and Canada. She was featured in Newsweek, Shape Magazine, Sunset Magazine, and other major publications. In 2009, she consulted on NBC’s Biggest Loser and trained contestants on the proper use of the Concept2 Indoor Rower and returned to coaching as a Women’s Novice Team at Cal State Long Beach during the 2009-2010 Season. Since then, she launched her new company, RowFX, with a continued mission to support schools, gyms, and individuals with coaching, program consulting and equipment services.
What you get by achieving your goals is not as important as what you become by achieving your goals. — Zig Ziglar”

Spots Are Limited… Only 20 Spots…

Cost Will Be $40.00 For The 4 Hour Session…

Please Get In Contact With One Of The Coaches ASAP To Reserve Your Spot!!!

Now Onto Wednesday…

OUCH!!!

Hard Past Few Days…

A Lot Of Pressing!!!

No Pressing Today…

DeadLifting… Pull Ups… Running… That’s It…

I’m Not Going To Put Up The WOD…

But Think To Yourself…

“If I Were To Participate In A CrossFit Competition… Would I Go Scaled… Intermediate… Or Advanced???”

Advanced… Expect To Perform Deadlifts @ M: 155lbs/185lbs/225lbs/275lbs/315lbs… F: 105lbs/115lbs/135lbs/155lbs/185lbs & Chest To Bar Pull Ups…

Intermediate… Expect To Perform Deadlifts @ M: 135lbs/155lbs/185lbs/225lbs/275lbs… F: 95lbs/105lbs/115lbs/135lbs/155lbs & Chin To Bar Pull Ups…

Scaled… Expect To Perform Deadlifts @ M:115lbs/135lbs/155lbs/185lbs/225lbs… F: 85lbs/95lbs/105lbs/115lbs/135lbs & Jumping Chest To Bar Pull Ups

And Some Running…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

Deadlifts… Pull Ups… Running… Come In & Find Out!!!

3…2…1…GO!!!

Mando

2.23.2016 WOD & Scores…

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

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