Saturday 12.19.2015

Announcement:  Don’t forget Yoga today at at 8:15a!  Don’t be late!

Announcement:  Today’s all free to public for the 9:00a and 10:00a Class so bring a friend!

Metcon

TBA

Wednesday 12.16.2015

Metcon

20 Minute AMRAP

200 Double Unders

100 Sit-ups

80 Burpees

60 Push-ups

40 Toes to Bar

20 Ring Dips

10 Muscle-ups

20 Minute AMRAP
200 Double Unders
100 Sit-ups
80 Burpees
60 Push-ups
40 Toes to Bar
20 Ring Dips
10 Bar Muscle-ups

Tuesday 12.15.2015

Strength

Back Squat

10-8-6-4-3-2-1

*70%-100%

Metcon

“Jackie”

1000m Row

50 Thrusters(45)

30 Pull-ups

EC

Squat Snatch + Hang Snatch

*Heavy Single

 

Monday 12.14.2015

Strength

Squat Clean + Hang Clean + Jerk

*Work up to heavy weight than 3×1

Metcon

3 Rounds

5 Handstand Push-ups

10 Cleans(93/135)

15 Burpees

20 KB Swings(35/53)

25 Wall Balls(14/20)

EC

48-30-18

Airdyne/Cal Row

Push-ups

Friday 12.11.2015

Announcement:  Excited to announce that starting Monday(12/14) we will be offering Childcare at the 4:15pm class on Monday, Tuesday, and Thursday!  Don’t forget our RLCF Christmas Party is this Saturday (12/12) from 5pm-8pm!  Please bring a lawn chair and beverage of choice(we will have water)

Metcon

“Fight Gone Bad”

3 Rounds

1 Minute each movement:

Wall Balls(14/20)

SDLHP(53/75)

Box Jumps(20″)

Push-press(53/75)

Row

1 Minute Rest

Thursday 12.10.2015

Announcement:  Excited to announce that starting Monday(12/14) we will be offering Childcare at the 4:15pm class on Monday, Tuesday, and Thursday!  Don’t forget our RLCF Christmas Party is this Saturday (12/12) from 5pm-8pm!  Please bring a lawn chair and beverage of choice(we will have water)

Strength

Front Squat

5-4-3-2-1-

*75%-95%

Metcon

EMOTM x 12 Minutes

Minute 1:  7 Deadlift(183/275)

Minute 2:  50 Double Unders

Minute 3:  3-7 Strict C2B Pull-ups

EC

20 Minute Mobility/Foam Roll

Wednesday 12.09.2015

Announcement:    Don’t forget our RLCF Christmas Party is this Saturday (12/12) from 5pm-8pm!

Metcon

In teams of 3 or 4.

28 Minute AMRAP

Cal Row(8/12)

10 KB Swings(44/53)

50′ Walking Lunge

EC

Hang Snatch + Snatch

*Heavy Single

Tuesday 12.08.2015

Announcement:  Don’t forget our RLCF Christmas Party is this Saturday (12/12) from 5pm-10pm!

Strength

Back Squat

10-8-6-4-3-2

*70%-95%

Metcon

4 Rounds

5 Clean and Jerks(133/185)

10 Toes to Bar

15 Box Jumps(20/24)

EC

6 Rounds

1 Minute Row

1 Minute Rest

*Score is total calories

Monday 12.07.2015

Announcement:  Don’t forget our RLCF Christmas Party is this Saturday (12/12) from 5pm-10pm!

Strength

Clean and Jerk

3×2

*Work up to heavy weight than 3 doubles at that weight try to be as close as last weeks weight as you can

Metcon

21 Power Snatches(93/135)

21 Burpee Over the Bar

15 Overhead Squats(83/135)

15 Burpee Over the Bar

9 Squat Snatches(93/135)

9 Burpee Over the Bar

EC

Weighted Ring Dips

5×3

Friday 12.04.2015

Metcon

In Teams of 3.

100 Cal Row

100 Deadlift (93/135)

80 Cal Row

80 Hang Clean (93/135)

60 Cal Row

60 Front Squats (93/135)

40 Cal Row

40 Shoulder to Overhead (93/135)

20 Cal Row

20 Clusters (93/135)

EC

5 Rounds

:20 Toes to Bar + ME Strict Pull-ups

1 Minute Rest between rounds