“Don’t Forget…”

Posted: December 6, 2016 in Uncategorized

Don’t Forget…

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

Two Things That Are Set In Stone…

1… It Will Not Be Held At RC CrossFit…

2… DRESS UP!!! Get Out Of Those Stinky Gym Clothes & Get All Sexified!!!

Food… Wine & Beer Will Be Provided By RC CrossFit…

But It Will Be Held At Raj’s Restaurant…

Image result for gandhi indian cuisine

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/MetCon…

Using 80% Or 90% Of Your 1 Rep Max Push Jerk Or Split Jerk…

3 “Jerks”

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

100 Double Unders (Rx’d: M&F… MOD: Hollow Rocks…)

3 “Jerks”

10 Wall Ball Shots

50 Double Unders

3 “Jerks”

5 Wall Ball Shots

25 Double Unders… TIME!!!

3…2…1…GO!!!

Mando

Don’t Have Your Own Jump Rope??? Maybe It’s Time To!!! Christmas Is Coming Soon…

Image result for Rx jump rope

12.5.2016 WOD & Scores…

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