Thursday 12-8-16

Have you ordered your super cool RCFBC sweatshirt yet?! We have a size large and small at the box to try on, but please note that they tend to run a little big – because of this we are now offering size X Small! Woo!

https://clients.mindbodyonline.com/classic/home?studioid=33173

WOD

AS. Deadlift 3 x 5 (+10)
AE. 5 RFT
20 Mountain Climbers
200 m Run
20 Squats
B. Aftermath”
4 Rounds:
60 Double-unders
30 Sit-ups
15 Kettlebell Swings (70/53#)


If you are competing in Saturday’s Family Feud, here is an option for you to do with or without your partner.
Family Feud Practice:
10 minutes mobility – hips and overhead
10 minutes practice clusters (light working up to moderate weight only)
12-9-6 – not at competition pace
Box Jump Overs or Step Overs (24/20)
Deadlifts (185/115, 135/95)
Cal Row

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