Tuesday, June 12, 2018

Let’s welcome Drey to RCF. She recently completed our fundamentals with Coach Kody. When Drey joined she was super excited about getting started and is very enthusiastic about improving her fitness. Let’s make sure to help keep that excite rolling by giving her a warm welcome to our amazing community.
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RCFers make sure to say hi and introduce yourselves if you have not already. Welcome aboard Drey!
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Performance
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30 min AMRAP:
30 Bar Muscle ups
1.5 Mile Run
50 Kettlebell Swings 70/53
1200m Run
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Intermediate
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30 min AMRAP:
20 Bar Muscle ups
1.5 Mile Run
50 Kettlebell Swings 53/35
1200m Run
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Fitness
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30 min AMRAP:
50 Pull ups or Jumping Pull ups
1 Mile Run
50 Kettlebell Swings 35/26
800m Run
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FitCamp
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A) Every 4 min for 6 sets:
1 Kilometer on the Assault Bike
75 Jump Rope
30 Lunges
**Each Round is done for time; Please keep track of the time it takes to complete each round
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B)Every 3 min for 3 sets:
50 Glute Bridges
10 Curtsy Squats each Leg
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