That Was One Hell Of A Way To Start Off Week 1…
Great Start On The Lifts… Crazy/Frustrating MetCons…
Amazing Performance All Around…
And We Only Had Half A Gym!!!
As You Noticed… We Started To Empty Out The Box…
Plans Haven’t Changed…
A New Box Is Coming…
But Paper Work Is A B—H & I Don’t Want To Give Out Any Information That May Change Or Be False…
Trust Me… I Want To Tell All Of You So Much!!!
Patience… Patience… Patience…
RainCross Strength & Conditioning/RainCross CrossFit Is Coming!!!
For Those Who Don’t Know… The Riverside “Bell” Is Called The RainCross…
Back To This Past Week…
Damn That Was A Hard Week!!!
We Played Around With 60% & 65%…
This Week We’re Bumping It Up To 70% & 75%…
Rest Up & Get Ready For Week 2 Of This 6 Week Strength Cycle…
Here’s All The Numbers You’ll Need To Know…
Along With Some Movements You’ll See In The MetCons…
Keep Up The Great Work RCCF…
Week 2…
Monday: Body Weight Cleans… 1 Rep Max Snatches… Both Mixed In With Danielley’s Birthday WOD!!!
Heavy Cleans/HandStand Push Ups/Heavy Snatches/Thrusters/Dubbs/Chest To Bar Pull Ups
ALSO… MONDAY… THERE WILL NOT BE A 7:30PM CLASS!!! ALL MORNING CLASSES & EARLIER PM CLASSES ARE BUSINESS AS USUAL…
Tuesday: 70% & 75% Of Your 5 Rep Max Push Jerk & 15lbs Less Than Your 5 Rep Max Strict Press
Running/Push Presses/High Box Jumps
Wednesday: 70% & 75% Of Your 5 Rep Max OverHead Squat & 15lbs Less Than Your 5 Rep Max Back Squat
Run/Dubbs/MedBall Cleans
Thursday: 70% & 75% Of Your 3 Rep Max Deadlift
Heavy Deadlifts/Heavy KBS/Sit Ups
Friday: Barbell & gymNasty Complexes
Dubbs/Rowing/Deadlifts/Hang Cleans/Push Presses/Chin To Bar Pull Ups/Chest To Bar Pull Ups/Bar Muscle Ups/Toes To Bar/GHD Sit Ups
Saturday Sweat Sesh: GRID 16 @ 8:45AM
And Next Sunday… Same As Today…
***********************************************************
ALRIGHT… HERE WE GO!!!
Active Rest Day… Figure Out Your Numbers Then Get Out & Do Something Fun!!!
***********************************************************
3…2…1…GO!!!
4.14.2018 WOD & Scores…
RainCrossStrengthandConditioning 