“Week 1 In The Books…”

Posted: April 15, 2018 in Uncategorized

That Was One Hell Of A Way To Start Off Week 1…

Great Start On The Lifts… Crazy/Frustrating MetCons…

Amazing Performance All Around…

And We Only Had Half A Gym!!!

As You Noticed… We Started To Empty Out The Box…

Plans Haven’t Changed… 

A New Box Is Coming…

But Paper Work Is A B—H & I Don’t Want To  Give Out Any Information That May Change Or Be False…

Trust Me… I Want To Tell All Of You So Much!!! 

Patience… Patience… Patience…

RainCross Strength & Conditioning/RainCross CrossFit Is Coming!!!

For Those Who Don’t Know… The Riverside “Bell” Is Called The RainCross…

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Back To This Past Week…

Damn That Was A Hard Week!!!

We Played Around With 60% & 65%…

This Week We’re Bumping It Up To 70% & 75%…

Rest Up & Get Ready For Week 2 Of This 6 Week Strength Cycle…

Here’s All The Numbers You’ll Need To Know…

Along With Some Movements You’ll See In The MetCons…

Keep Up The Great Work RCCF…

Week 2…

Monday: Body Weight Cleans… 1 Rep Max Snatches… Both Mixed In With Danielley’s Birthday WOD!!!

Heavy Cleans/HandStand Push Ups/Heavy Snatches/Thrusters/Dubbs/Chest To Bar Pull Ups

ALSO… MONDAY… THERE WILL NOT BE A 7:30PM CLASS!!! ALL MORNING CLASSES & EARLIER PM CLASSES ARE BUSINESS AS USUAL…

Tuesday: 70% & 75% Of Your 5 Rep Max Push Jerk & 15lbs Less Than Your 5 Rep Max Strict Press

Running/Push Presses/High Box Jumps

Wednesday: 70% & 75% Of Your 5 Rep Max OverHead Squat & 15lbs Less Than Your 5 Rep Max Back Squat

Run/Dubbs/MedBall Cleans

Thursday: 70% & 75% Of Your 3 Rep Max Deadlift

Heavy Deadlifts/Heavy KBS/Sit Ups

Friday: Barbell & gymNasty Complexes

Dubbs/Rowing/Deadlifts/Hang Cleans/Push Presses/Chin To Bar Pull Ups/Chest To Bar Pull Ups/Bar Muscle Ups/Toes To Bar/GHD Sit Ups

Saturday Sweat Sesh: GRID 16 @ 8:45AM

And Next Sunday… Same As Today…

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ALRIGHT… HERE WE GO!!!

Active Rest Day… Figure Out Your Numbers Then Get Out & Do Something Fun!!!

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3…2…1…GO!!!

Mando

 

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4.14.2018 WOD & Scores…

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