Wednesday Was Amazing…
So Many Outta The Blue PRs…
So Many People Going “Rx’d”…
So Many People Moving Good!!!
Love It…
Today… Got A Funky 4 Lift Complex For Ya…
But 1st…
Happy Birthday GiL!!!
July 11th, 2012… That’s When Gilbert’s Journey Started With RC CrossFit…
1,853 Sessions Later… He’s Still Standing Strong…
1,853 Sessions… I’m Sure More… Maybe Forgot To Check In… Or The System Was Down… Etc Etc… But On The Books… You Logged In 1,853 Sessions!!!
Monday -Friday @ 8:15AM… Sometimes @ 4:30PM… Saturday @ 9AM…
Commitment… Dedication & Good Ol’ Hard Work!!!
And Apparently… All That Hard Work Paid Off…
May Not Be The Fastest… May Not Be The Strongest… But Ask Him To Jump… And He’ll Ask… “How High?!?!”
Oh Yea… And One Great S–T Talker… LOL!!!
Happy Birthday Gilbert… Very Proud To Have You Part Of The RainCross Family…
Today (Thursday) Business As Usual…
5AM… 6AM… 8:15AM… 12:15PM… 4:30PM… 5:30PM… 6:30PM…
Friday…
5AM… 6AM… 8:15AM… 12:15PM… Last Class @ 4:30PM & THEN I HAVE TO LEAVE!!!
Saturday… No Class!!!
Thanksgiving Week…
Monday… Tuesday… Wednesday… Business As Usual…
5AM… 6AM… 8:15AM… 12:15PM… 4:30PM… 5:30PM… 6:30PM…
Thursday The 22nd… Thanksgiving… Annual “Earn Your Bird” WOD @ 9AM…
Friday The 23rd… Annual “Burn Your Bird” WOD @ 9AM…
Saturday The 24th… Saturday Sweat Sesh 42 @ 9AM…
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 4 Lift Complex:
From The Rack…
1 “Shoulder To OverHead” + 2 Front Squats + 1 “Shoulder To OverHead”
MetCon…
***BarBell… Same As Wednesday…***
L1… M-115-125-135-145-155lbs/F-85-90-95-100-105lbs…
L2… M-95-105-115-125-135lbs/F-65-75-85–90-95lbs…
L3… M-75-85-95-105-115lbs/F-55-60-65-75-85lbs…
L4… M-55-65-75-85-95lbs/F-35-45-55-60-65lbs…
***Wall Ball Shots… All Levels… M-20lbs To 10Ft./F-14lbs To 8Ft.***
***Racks Optional…***
18 Min TIME CAP!!!
—————————————————————–
For Time:
15 “STOHs”
30 Wall Ball Shots
15 Front Squats
—————————
12 “STOHs”
24 Wall Ball Shots
12 Front Squats
—————————
9 “STOHs”
18 Wall Ball Shots
9 Front Squats
—————————
6 “STOHs”
12 Wall Ball Shots
6 Front Squats
—————————
3 “STOHs”
9 Wall Ball Shots
3 Front Squats… TIME!!!
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3…2…1…GO!!!
Mando
11.14.2018 WOD & Scores…
RainCrossStrengthandConditioning 