Monday, April 9, 2018

HUGE SHOUT OUT to our RCF athletes who represented in great form at the 2018 Guns and Hoses competition! We are so proud of each and every person!
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We had 4 teams podium:
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Eric and Collin – 2nd Place Men’s RxD
Cindy and Chris B – 1st place Women’s scaled
Myrna and Lauren – 2nd place Women’s scaled
Liz and Edith – 3rd place Women’s Rookie
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And to everyone else we are so proud of the work you put in and the way you represent RCF – thank you for being awesome!
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Zach
Chris H
Rob
Ryan M
Ryan V
Erin Kim
Omar
Jose
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Performance
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A.EMOM
Deadlift 5-3-3-2-2-2-1-1-1
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B.Ten rounds for time:
10 burpees
10 pull-ups
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Fitness
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A.EMOM for 9 min
5 Deadlifts
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B.Ten rounds for time:
7 burpees
7 pull-ups
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FitCamp
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For time:
Row 1000 meters
100 sit-ups
100 air squats
100 russian kettlebell swings
Row 500 meters
50 sit-ups
50 air squats
50 russian kettlebell swings
Row 1000 row

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