“Flight Slam-U-Lator…”

There’s An Old School CrossFit WOD Called “Flight Simulator…”

We Won’t Be Doing That Today…

We’re Gonna Put Our Own Lil’ Twist On It…

Saturday Sweat Sesh Crew… Sound Familiar?!?!

Bye Bye Lungs… Shoulders… Abs… And Hopefully Not Your Temper!!!

Don’t Get Frustrated!!! Keep Your Cool… I Know… Easier Said Than Done…

But This Next Part Is Serious…

DON’T GET SO PISSED OFF THAT YOU THROW YOUR JUMP ROPE ACROSS THE GYM!!!

Not Gonna Name Names… But…

Last Week Someone Threw A  Rope Because Their Nerves Got The Best Of Them…  They Threw It… I’m Sure Not On Purpose… Right Towards Someone Who Was Jumping And Handle Went Right Under Their Foot & They Landed On It… They Twisted Their Ankle A Little Bit… It Was Nothing Serious… But… That Could Have Went South Real Quick…. And I Know I’d Be F–Kin’ Pissed If I Rolled Or Sprained My Ankle Because You Got Mad Because You Suck @ Jump Roping!!! Yell… Curse… Scream… Grab A Slam Ball & Beat It Up… Slap Yourself… Just Be Aware Of Your Surroundings…

Takin’ It Back Old School…

I Can’t Tell You How Many & How Many Times I’ve Watched The Old School CrossFit Videos… Classics…

And Don’t Forget!!!

The 2018 RainCross Jingle & Mingle Christmas Party!!!

1st Christmas Party As “RainCross Strength & Conditioning”…

1st Christmas Party @ The Station…

We Haven’t Had A Christmas Party @ “Home” In A Few Years… And… She’s Our Baby & It’s Her 1st Christmas… So… 

Heck… 1st “Party” @ The Station!!!

8PM Until ?!?!

Danielley & I Will There Around 7PM To Finish Setting Up & What Not… Feel Free To Show Up Whenever…

Time To Get Out Of Your Gym Clothes & Get All Dolled Up!!!

Suit & Tie… Button Up & Tie… Button Up… Little Black Dress… That Dress That’s Been Sitting In The Back Of Your Closet For Awhile… Heels…  (Maybe No Heels… I Didn’t Think About The Rubber…) Flats… Christmas Sweater… Ugly Christmas Sweater… T-Shirt & Jacket… I Don’t Care What You Ladies & Gents Wear… Just Come Dressed To Have A Good Time!!!

Also… Got A Husband… A Wife… A Boyfriend… A Girlfriend… A Date… A Friend… Who Are Not Officially Part Of RCSC… They Are Welcome As Well!!!

Catering Will Be Provided By My Hero Sub…

But… Feel Free To Bring Any Side Dishes… Dessert Dishes… And ANY Drinks Of Your Choice!!! We Will Provided Water & Soft Drinks… As Far As Adult Beverages… FEEL FREE TO BRING WHATEVER YO GUYS WANT!!! Also… If Anyone Want To Play Bartender… Have At It!!! If You’re Drinking… HAVE HAD IT!!! Just Be Smart & Have A Plan!!! Trust Me… Past Christmas Parties Have Been Crazy!!! Make Sure You Have A Safe Ride Home…

Also… If You Want To Participate… We Will Be Having A White Elephant Gift Exchange… $20-30 Price Range…

And… I Want Really Do Want Everyone To Get Out Of Their Gym Clothes For A Few Hours… BUT!!! If You Want To Participate In A Pretty Fun “Burpee Gift Card” WOD… You Might Want To Bring A Change Of Clothes…

I’m Hoping Everyone Can Make It Out @ Some Point… Even If You Can’t Be There Exactly @ 8PM… No Big Deal… I Know A Lot Of You Have Other Christmas Parties Going On… Feel Free To Stop By Whenever You Want… You’ll Probably Come Just In Time For The “Fun” Times!!!

Stay Tuned For More Updates…

Any Other Questions/Suggestions… Feel Free To Ask/Talk To Danielley Or Myself…

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ALRIGHT… HERE WE GO!!!

Strength… 

You Will Have 12 Mins To Establish Your Heaviest 6 Lift Complex:

3 Strict Press + 2 Push Press + 1 Jerk

***If You Begin To Fail The Strict Presses… Move Onto These Complexes…***

2 Push Press + 1 Jerk

1 Push Press + 1 Jerk

MetCon… 

“Flight Slam-U-Lator…”

***Every Min Starts With Double Unders… Once You Complete The Required Reps… Move Straight Into Max MedBall Slams… Keep An On-Going Count Of Your Slams… Your Score Will Be Finish Time After The Sit Ups & Your Total MedBall Slams…***

15 Min TIME CAP!!!

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“Rx’d Un-Broken…”

0-1 Min: 5 Dubbs + Max Slams…

1-2 Min: 10 Dubbs + Max Slams…

2-3 Min: 15 Dubbs + Max Slams…

3-4 Min: 20 Dubbs + Max Slams…

4-5 Min: 25 Dubbs + Max Slams…

5-6 Min: 30 Dubbs + Max Slams…

6-7 Min: 35 Dubbs + Max Slams…

7-8 Min: 40 Dubbs + Max Slams…

8-9 Min: 45 Dubbs + Max Slams…

9-Finish: 50 Sit Ups… TIME!!!

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“Sx’d Un-Broken…”

0-1 Min: 3 Dubbs + Max Slams…

1-2 Min: 6 Dubbs + Max Slams…

2-3 Min: 9 Dubbs + Max Slams…

3-4 Min: 12 Dubbs + Max Slams…

4-5 Min: 15 Dubbs + Max Slams…

5-6 Min: 18 Dubbs + Max Slams…

6-7 Min: 21 Dubbs + Max Slams…

7-8 Min: 24 Dubbs + Max Slams…

8-9 Min: 27 Dubbs + Max Slams…

9-Finish: 30 Sit Ups… TIME!!!

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“MOD…” Coaches Choice…

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3…2…1…GO!!!

Mando

12.10.2018 WOD & Scores…