“The Black Elephant Exchange…”

Posted: December 2, 2016 in Uncategorized

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Don’t Forget Ladies & Gents…

Saturday, December 17th Is RC CrossFit’s Annual Christmas Party!!!

Get Out Of Those Gym Clothes & Get All Dolled Up!!!

Also… As Usual… That Night We Will Hold A White Elephant… Excuse Me…

A Black Elephant Gift Exchange In Celebration That Coach Ivan Found Out He Has Some African American In Him!!!

Bring Whatever… Anything You Want…

$20.00-$30.oo Range Limit…

Put A Little Star Next To Your Name On The WhiteBoard If You Plan On Bringing Something…

DON’T FORGET!!!

I’ll Keep Re-Posting This Through Out The Month…

Hope To Get A Huge Turn Out With All Of Our RC CrossFit Athletes & Family Members Coming Out Looking All Fancy!!!

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

THIS SHOULD ALL BE WEIGHT THAT YOU CAN JUST THROW ON & ROCK & ROLL AFTER THE GROUP WARM UP!!!

As Many Rounds As Possible In 4 Mins:

5 Pull Ups

10 Air Squats… 1 Min Rest…

Then…

As Many Rounds As Possible In 4 Mins:

5 Thrusters (Rx’d: M-95lbs/F-65lbs..)

10 Burpees Over Barbell… 1 Min Rest…

Then…

As Many Rounds As Possible In 4 Mins:

5 DeadLifts (Rx’d: M-225lbs/F-155lbs…)

10 KettleBell Swings (Rx’d: M-53lbs/F-35lbs…) 1 Min Rest…

Then…

5 Min Max Calorie Row… TIME!!!

3…2…1…GO!!!

Mando

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12.1.2016 WOD & Scores…

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