“7.3.2017 WOD Is Up…”

Posted: July 3, 2017 in Uncategorized

Remember Guys…

There Will Be Only 1 Class On Tuesday Held @ 10AM…

As Every “Holiday” WOD (Besides Memorial Day “Murph”) I Always Have A Few Ideas In My Mind…

Could Be An Individual WOD… A Partner WOD… A Team WOD…

It All Depends On Who Signs Up & Actually Shows Up…

And Those Who Decide Last Minute That They Wanna Get Their Butts Kicked Before They Start Celebrating The 4th Of July…

Either Way… It’s Going To Be A Great WOD…

Is It Ever Not @ RCCF?!?!


Strength… Back Squat: 5x5x5 @ 70% Of Your 1 Rep Max


For Time: “Jackie Goes OverHead…”

1000 Meter Row

50 OverHead Squats (Rx’d: M&F- 45lbs… DON’T DROP EMPTY BARBELLS!!!)

30 Pull Ups… TIME!!!



Image result for pull ups crossfit



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