***Last Minute Change… NO 7:30PM CLASS FOR THE REST OF THE WEEK!!!***
Gettin’ Stuff Ready For Next Week While There’s Still Light Outside…
Make Sure You Record All Of You Lifts That Are On The WhiteBoard… It Won’t Be Going With Us To “The Station”… We’ll Be Getting A New One…
I Know A Lot Of You Have Apps On Your Phone For All Your Lifts/Complexes/Girl WODs… But Some Of You Don’t…
THAT WOULD REALLY SUCK TO LOSE ALL YOUR NUMBERS!!!
ALSO…
I Put This Up On FaceBook Wednesday Morning… Thanks To Everyone Who Helped Load & De-Load The Vehicles & Move All The Insulation… But… More Helped Is Requested These Next Few Days…
Here’s The FaceBook Post…
RCCF…
You Asked To Help Out…
Here Are Some Requests…
Tonight After The 630PM Class We Want To Finish Removing The Flooring @ “The Station”… It’s Not That Bad… Danielle & I Got A Lot Done Already… All We Used Was A Crowbar & Hammer…
We Only Have 1 Of Each…
So If You Want To Help, Please Bring Your Own Tool…
We Also Want To Move The Roofing Installation To The Building Next Door Just To Store It… It’s Already Taken Down… Just Need To Move It.. DRESS ACCORDINGLY!!!
Or If You Have Any Tools We Can Use But Don’t Have Time To Help, Please Drop Them Off At “The Box”…
I Know Its During The Middle Of The Week But The More Hands The Better…
Thanks Ahead Of Time!
We’ll Be Working There Thursday & Friday Night & All Weekend As Well…
I’ll Keep You Posted On Help Needed…
If You Want To Help, Please Call Or Text Me…
9512434261…
Thanks Again!!!
Tonight (Thursday) & Friday Night Will Be The Same… Heading Over After The 6:30PM Class Is Done…
Saturday & Sunday… It Really Depends On How Much We Get Done Thursday & Friday…
I’ll Keep You Posted On What Kind Of Help We Need…
Thank You Ahead Of Time!!!
Onto Thursday…
**************************************************************
ALRIGHT… HERE WE GO!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 4 Lift Complex Of:
1 Clean + 2 Hang Cleans + 1 “Shoulder To OverHead”… NO Hang Clusters!!!
———————————————————————————–
MetCon…
***Cleans… Use Your Heaviest Successful 4 Lift Complex… Your Heaviest SUCCESSFUL 4 Lift Complex!!!***
***Box Jumps… Rx’d: M-30″/F-24…***
———————————————————————————–
***On A 20 Min Running Clock… 4 Cycles… 3 Cycles Lasting 4 Mins & 30 Secs With A 30 Secs Rest Between Cycles… Pick Up Wherever You Left Off At For Each Cycle… Score Will Be Total Rounds/Reps…***
As Many Rounds/Reps As Possible In 4 Mins & 30 Secs:
400 Meter Run…
Then…
3 Cleans
6 Box Jumps
9 Hand Release Push Ups
Rest 30 Secs…
—————————————————————-
As Many Rounds/Reps As Possible In 4 Mins & 30 Secs:
300 Meter Run…
Then…
3 Cleans
6 Box Jumps
9 Hand Release Push Ups
Rest 30 Secs…
—————————————————————-
As Many Rounds/Reps As Possible In 4 Mins & 30 Secs:
200 Meter Run…
Then…
3 Cleans
6 Box Jumps
9 Hand Release Push Ups
Rest 30 Secs…
—————————————————————-
As Many Rounds/Reps As Possible In 4 Mins & 30 Secs:
100 Meter Run…
Then…
3 Cleans
6 Box Jumps
9 Hand Release Push Ups… TIME!!!
**************************************************************
3…2…1…GO!!!
4.25.2018 WOD & Scores…
RainCrossStrengthandConditioning 