“Day 2 Of Guest Week…”

Posted: September 13, 2016 in Uncategorized


Short Notice… I Know… But…


We’re Going To Have… “Purgatory Week”…

Image result for in the middle of heaven and hell


A place between Heaven and Hell, where the soul is not bad enough to be sent to an eternity of damnation in Hell, but not good enough to go to Heaven, so it is sent there temporarily where the person suffers, and is purified so that it can be sent to Heaven. Heaven is depicted as being above or in the realm of the sky, while Hell is depicted as below or within the bowels of the Earth. These locations are thought to be physical. Purgatory is often depicted as a mountain mostly due to Dante’s Divine Comedy, but it is also sometimes depicted as a middle realm between Heaven and Hell or a level beneath Hell. In most instances, Purgatory is simply seen as a type of limbo perhaps suspended between the upper and lower realms of Heaven and Hell. 

You:  “What The F–K Does That Mean?!?!”

It Means… I’m Gonna Hurt You… But Not Quite Kill You… You’re Going To Be In That “Middle” Zone… That Zone Where You Don’t Know Whether To Hug Me Or Punch Me In The Face… Just Don’t Kick My Left Leg Please!!!


Sorry For The Short Notice… But Since We Won’t Start Our New Strength Cycle Until The Following Week… Why Not?!?! Perfect Time To Have “Guest Week”…

What Does That Mean???

You Can Bring In Your Mother, Father, Brother, Sister, Cousin, Friend, Co-Worker, Neighbor, Etc Etc…

They Can Come In For Free The Entire Week… No Strings Attached… All They Have To Do Is Sign The Waiver…

All I’m Asking Is… You Give Them Some What Of A Heads Up On What They Are About To Get Into…

We Are Not L.A. Fitness, 24 Hour Fitness, Ballys, Planet Fitness, Canyon Crest Fitness, Etc Etc…

We Are RC CrossFit…

We Are Willingly To Work With Any & Everybody Who Are Willingly To Work With Us…

F.Y.I.: Here’s The Movements You Will Be Performing During The Week… And Obviously… MODifications Can Be Made For Anyone…




Pull Ups

Wall Ball Shots



Front Squats

Push Ups

KettleBell Swings


Double Unders Or Singles

Bar Touching Burpees

Snatches (MOD For Your Guest…)

Clean & Jerks

GHD Sit Ups Or AbMat Sit Ups

Again… If You Plan On Bringing Anybody In… Please Ask Them To Read The Blog… Help Talk Them Through It… And Come In Early So We Can Get Waivers Signed & Get The Ball Rollin’!!! Of Course… They Will Be Taken Through A Warm Up And Coaches Will Make Any MODifications They See That Need To Be Made… We Got ‘Em!!! Just Don’t Scare Them Half To Death… That’s Our Job… LOL!!! Alright… Day 2 Of Guest Week!!!


Strength… Rest Day!!!


For Time:

10 Medicine Ball Push Ups (Rx’d: M&F: Chest To Med Ball/On Toes…)

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

5 Thrusters (Rx’d: M-95lbs/F-65lbs… Your 1st Rep Can Be A Cluster…)

8 Med Ball Push Ups

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

4 Thrusters (Rx’d: M-115lbs/F-85lbs…)

6 Med Ball Push Ups

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

3 Thrusters (Rx’d: M-135lbs/F-95lbs…)

4 Med Ball Push Ups

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

2 Thrusters (Rx’d: M-155lbs/F-105lbs…)

2 Med Ball Push Ups

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

1 Thruster (Rx’d: M-185lbs/F-115lbs…)… TIME!!!

What’s A Medicine Ball Push Up?!?!

What’s A Wall Ball Shots?!?!

What’s A Thruster?!?!

What’s A Cluster?!?!



Image result for love/hate relationship

9.12.2016 WOD & Scores…

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