“Government Approved WorkOuts…”

Posted: January 24, 2018 in Uncategorized
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If you control who gets to practice a profession, you also get to control how it’s practiced…”
Zach Weissmueller

“It’s an attempt to silence CrossFit on the subjects of Nutrition and Exercise…”

Coach Greg Glassman

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Don’t Worry…

RCCF Won’t Be “Governed”…

We Squat… We Press… We Deadlift…

We Lift Heavy…

We Run On The Streets…

We Get Our Chest To Touch The Bar On Pull Ups… Or Pull Ourselves Up & Over Bars…

We Squat Below Parallel…

We Get Our Chest To The Ground On Push Ups…

Oh Yea… And We’re Doin’ All The Above Today!!!

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 3 Mins

5 Strict Press OR Bench Press @ 70% of your 3 Rep Max

Every Min On the Min x 3 Mins

5 Back Squats @ 70% of your 3 Rep Max

MetCon… You Will Have 2 Scores… 800 M Run Finish Time & Total Rounds/Reps…

***Chest To Bar Pulls… Rx’d: M&F… ADV: Bar Muscle Ups…***

***DB Front Squats… Rx’d: M-45lbs/F-25lbs…***

As Many Rounds As Possible in 20 Mins:

Buy In: 800 Meter Run… With The Remaining 20 Mins…

*******************************************************************

6 Chest To Bar Pull Ups (ADV: M&F-3 Bar Muscle Ups…)

12 (6/6) 1 Arm DB Front Squats

24 Push Ups

3…2…1…GO!!!

Mando

“The state legislature that would adopt a statewide licensure program for exercise is composed of people who do not understand anything about the Squat…”

Coach Mark Rippetoe

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1.23.2018 WOD & Scores…

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