Friday, July 14, 2017

Congrats Joe on completing fundamentals with Coach Collin . We are excited to have you join our regular group classes. RCFers make sure to introduce yourselves and say hi if you have not already!
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PERFORMANCE
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A) 5 Rounds for time:
3 Rope Climbs
10 Toes to Bar
21 OH Lunges 45/25
600 m Run
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FITNESS
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A) 5 Rounds for time:
10 Strict Pullups
15 ABMat Situps
21 Walking Lunges
400 m Run
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FIT CAMP
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A) For Time:
~1,000m Run (Top of first hill on trail)
**12 min Cap
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REST 3 mins
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B) For Time:
10-20-30-20-10
Wall Balls
Kettlebell Swings
**10 Calorie Bike between each set; i.e. 10 Wall Ball, 10 Kettlebell Swings, then 10 Calories on the Bike

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