“Will We See You Monday?!?!”

Posted: September 18, 2016 in Uncategorized

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So… Will We See You Monday?!?!

This Week Was Rough For All Of Our Athletes… Guests & RCCF Athletes…

For Our RCCF Athletes… Yea… You Got Another Dose Of “Hell Week”…

For Our Guests… You Got Just A Taste Of How “Hard” Our WODs Can Be…

But Guests… Know This… This Past Week Is NOT How We Train Everyday…

RC CrossFit Is A Strength & Conditioning Gym…

We Perform All The Major Power & Olympic Lifts…

We Perform Body Weight Movements… Plyometric Movements… KettleBell Movements… DumbBell Movements… Complex BarBell Movements… We Run… We Row… Etc… Etc…

We Take The Best Training Methods & Mash Them Into One SMART Training Program…

First… A Warm Up Dedicated To Whatever Movements That We Will Be Performing That Day…

Then The “Strength” Portion Of The Class… Slow & Technique Focused…

And Finally The “MetCon” (Metabolic Conditioning) Is More Of The “GO GO GO” WorkOut That You Had A Taste Of This Past Week…

We Do Both… Strength… And… Conditioning…

But Our Biggest Concern Is Not How Heavy You Can Lift… Or How Fast You Can Finish A WorkOut…

It’s About Proper & Safe Movement From Out Athletes…

The Weight… The Speed… Those Will Come With Time… How Much Time???

How Dedicated Are You?!?!

I’ve Been A “Coach” In The Marine Corps Since December 2002… I’ve Been A Certified Personal Trainer Since 2004… I’ve Been A Certified Strength & Conditioning Coach Since 2008… And A Certified CrossFit Coach Since 2009…

Do You Know What All Those Pieces Of Paper Mean?

NOT A DAMN THING!!! And I Know I Can Speak For Coach Ivan & All Of His Certifications When I Say That…

We Just Love What We Do… We’re Dedicated To What We Do…

We Want To Be Surrounded By Those Same Type Of People…

Are You One Of Them???

ALRIGHT… Active Rest Day… Get Out & Do Something!!!

Guests: What Does That Mean… It Means Exactly That… Don’t Just Sit On The Couch… Get Out & Do Something!!! Go For A Hike… A Jog… A Walk… Bike Ride… Anything!!! Don’t Let Everything You Did This Past Week Go To S–T By Stuffing Your Face & Watching FootBall… If You Are Doing That… Perform Burpees During Each Commercial Break!!! If You DVR’d The Game… NO FAST FORWARDING!!! LOL…

HOPE TO SEE THE BOX PACKED COME MONDAY!!!

3…2…1…GO!!!

Mando

9..2016 WOD & Scores…

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