Saturday 02.06.2016

shirt

Announcement:  Another Open Season is upon us!  This year is going to be bigger, better, and funnier than even last year.  Some of you are asking what is the “Open”?  The Open is the worlds premier test of fitness.  It is a 5-week long competition with a new WoD released every week for everyone to do.  There are tons of different divisions so there is one for everyone including Rx’d, Scaled, Masters, and even Teens.  Here at RLCF we use it as a 5-week long benchmark to see how much we have improved our fitness over the last year.  It’s also a time to build our amazing community here at RLCF and new this year it will be a time to build the Crossfit community in Southern Illinois as well.  This year we will be traveling to 3 other local Crossfit boxes to compete and cheer on them on as well.

Week 1:  February 26th.  Held at Rend Lake Crossfit for just our box!

Week 2:  March 4th.  Held at Rend Lake Crossfit all boxes will be coming to join us!(I’ll need some volunteers for this and will have more information in the near future)

Week 3:  March 11th.  Held at Crossfit Marion

Week 4:  March 18th. Held at Crossfit Little Egypt

Week 5:  March 25th. Held at Crossfit Henosis

So don’t miss out on this great opportunity to see how fit you  really are or to just establish a benchmark to compare to each year.  Also, as seen above we are going in with CFM, CFLE, and CFH to purchase some awesome Open T-shirts.  Cost for Tees are $20.  Bring your cash and fill out an order form  by Tuesday(2/9).  Shirts will be available in both men’s and women’s sizes.

 

 

 

Saturday 1.30.2016

Announcement:  Yoga today from 9a to 10a!  Bring 2 beach towels with you.

Metcon

TBA

Friday 01.22.2016

We are teaming up with CFH, CFM, and CFLE this Open season!

We are teaming up with CFH, CFM, and CFLE this Open season!

Announcement:  No classes this Saturday Due to Winter Meltdown Crossfit Comp!

Strength

Floor Press

5×5

Metcon

10 Minute AMRAP

12 Thrusters(63/95)

8 Pull-ups

*EMOTM 3 Handstand Push-ups

Thursday 01.21.2015

Announcement:  Due to Coaches and members competing in the Winter Meltdown at Lake Barkley Crossfit we will not have classes this Saturday(1/23).  Sorry for the inconvenience.

Metcon

50 Box Jumps(20/24)

50 KB Swings(35/53)

50 Medball Sit-ups(14/20)

50 Ring Dips

50 Medball Sit-ups

50 KB Swings

50 Box Jumps

Tuesday 01.19.201

Announcement:  FitCamp starts tonight(1/19) at 6:15p!  Come give it a try free to all members!  If you want to bring a friend it’s $25 for 4 classes.  Nutrition Challenge informational meetings are tonight and Thursday at 5:15p.  You only need to attend one of the meetings.

Strength

3-Position Clean + Jerk

Position 1:  Above knee

Position 2: Below knee

Position 3: Ground

*Find heavy weight then, 3×1

Metcon

5 Minute AMRAP

12 Wall Balls(14/20)

12 Burpees

2 Minute Rest

5 Minute AMRAP

12 Wall Balls(14/20)

12 Burpees

EC

For Time:

100 HSPU

Wednesday 01.13.2015

Announcement:  Want an extra Wod or just want to mix it up a little?  Beginning Tuesday, January 19th, and be held the last two weeks of each month on Tuesday and Thursday at 6:15pm we will be offering FitCamp.  It is a total body workout using body weight movements, kettlebells, running, rowing, and more. Great workouts for all fitness levels: FREE for gym members and $25 for non-members. Come in and give it a try!

Metcon

EMOTM x 20 Minutes

Minute 1:  Cal Row(13/16)

Minute 2: 16 Round to Overhead(25/45)

Minute 3:  16 Burpee

Minute 4:  50 Double Unders

EC

For Time

30 Front Squats(93/135)

15 Muscle-ups

20 Front Squat

10 Muscle-ups

10 Front Squats

5 Muscle-ups

Thursday 01.07.2016

Strength

Floor Press

5×5

*@70-75% of weight lifted on 12/23

Metcon

“13.2″

5 Shoulder to Overhead(73/115)

10 Dead Lifts(73/115)

15 Box Jumps(20/24)

Wednesday 01.06.2016

Metcon

With a Running Clock:

At the 0:00

2 Rounds

30 Wall Balls(14/20)

15 Chest to Bar Pull-ups

At the 5:00

2 Rounds

24 Wall Balls(14/20)

12 Chest to Bar Pull-ups

At the 10:00

2 Rounds

18 Wall Balls(14/20)

9 Chest to Bar Pull-ups

Metcon

500m Row

*2-3 Rounds as time allows

EC

4 Snatches + 8 Clean & Jerks(60% of 1RM Snatch) 2 Minute Rest

3 Snatches + 7 Clean & Jerks(70% of 1RM Snatch) 2 Minute Rest

2 Snatches + 6 Clean & Jerks(80% of 1RM Snatch) 2 Minute Rest

1 Snatch + 5 Clean & Jerks(90% of 1RM Snatch)

Tuesday 01.05.2015

Strength

Back Squat

5×5 @ 65%

Metcon

12 Minute AMRAP

10 Burpees

25 Double Unders

EC

Handstand Push-up

10 Unbroken Sets