5/26/17 CrossFit

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AnnouncementsMemorial Day Murph @ 7:30 and 9am! Open to the community! Starting TUESDAY MAY 30th summer schedule: 8am WOD & 9am BURNERRCCC - CrossFitQuestion of the day: -Tell us about 1 thing that you have planned for Memorial Day weekendWarm-upWarm-up (No Measure)500 m Row Hip/Shoulder Mobility 3 Rounds CindyMetconMetcon (Time)For…
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5/26/17 Burner

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AnnouncementsMemorial Day Murph @ 7:30 and 9am! Open to the community! Starting TUESDAY MAY 30th summer schedule: 8am WOD & 9am BURNERRCCC - BURNERQuestion of the day: -Tell us about 1 thing that you have planned for Memorial Day weekendWarm-upWarm-up (No Measure)500 m Row Hip/Shoulder Mobility 3 Rounds CindyMetconMetcon (Time)For…
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5/25/17 Burner

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AnnouncementsMemorial Day Murph @ 7:30 and 9am! Open to the community! Starting TUESDAY MAY 30th summer schedule: 8am WOD & 9am BURNERRCCC - BURNERQuestion of the day: -What is your favorite meal of the day and why?Warm-upWarm-up (No Measure)400 m Run General Mobility Movement Review/PrepMetconA: Metcon (No Measure)8 min EMOM…
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5/25/17 CrossFit

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AnnouncementsMemorial Day Murph @ 7:30 and 9am! Open to the community! Starting TUESDAY MAY 30th summer schedule: 8am WOD & 9am BURNERRCCC - CrossFitQuestion of the day: -What is your favorite meal of the day and why?Warm-upWarm-up (No Measure)500 m Row Shoulder Mobility Burgener Warm-upWeightliftingPower Snatch (3-3-3-3-3)MetconGrace (Time)For Time: 30…
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5/23/17 Burner

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RCCC - BURNERQuestion of the day: -What is your favorite rainy day activity?Warm-upWarm-up (No Measure)3 min Faom Roller (Hamstrings/Low Back) 500 m Row Movement Review/PrepMetconMetcon (AMRAP - Rounds)4 Rounds Of: 5 Min AMRAP 3 Deadlifts 135/95 6 Bar Over Burpees 9 Sit-ups*Rest 2 minutes between rounds *Score is TOTAL rounds…
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5/23/17 CrossFit

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RCCC - CrossFitQuestion of the day: -What is your favorite rainy day activity?Warm-upWarm-up (No Measure)3 Min Foam Roller (Hamstrings/Low Back) 500 m Row Movement Review/PrepWeightliftingDeficit Deadlift (3-3-3-3-3)Stand on extra plates so that your grip on the barbell is lower than in your normal setup.MetconMetcon (Time)4 Rounds 250 m Row 12…
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5/22/17 Burner

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RCCC - BURNERQuestion of the day: -What is your favorite month of the year?Warm-upWarm-up (No Measure)500 m Row Shoulder Mobility 3 RNFT 5 Burpees 5 Pull-ups/Ring Rows 5 Shoulder Press (empty bar)MetconMetcon (AMRAP - Rounds and Reps)15 min AMRAP 5 Ring Dips 10 Pull-ups 15 Push-press 75/55**Rest 4 Minutes**Metcon800m Run…
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