Dynamic Duo Competition Is This Saturday!!!
Here Are The Heat Times For Our RainCross Teams…
WOD #1…
Drea & Charlene… 8:10AM…
Vanessa & Julie… 8:20AM…
Raj & Mike… 8:30AM…
Ari & Melissa… 8:40AM
Heidi & Chelsea… 9:00AM…
Luis & B-Rian… 9:20AM…
WOD #2…
Drea & Charlene… 11:10AM…
Vanessa & Julie… 11:22AM…
Raj & Mike… 11:22AM…
Ari & Melissa… 11:34AM
Heidi & Chelsea… 11:46AM…
Luis & B-Rian… 11:58AM…
WOD #3…
Drea & Charlene… 1:45PM…
Vanessa & Julie… 1:55PM…
Raj & Mike… 2:05PM…
Heidi & Chelsea… 2:25PM…
Ari & Melissa… 2:35PM…
Luis & B-Rian… 2:55PM…
The Floater WOD… Depends On When The Teams Sign Up For It When They Check-In…
Good Luck Competitors!!!
Spectators… There Will Be A $5.00 Charge… I Know I Know… WTF?!?! But It Is What It Is…
But Scrounge Up A Few Bucks & Come Out To Represent For The Station… Home of RainCross Strength & Conditioning/RCSC CrossFit…
AND SUPPORT OUR BAD ASS COMPETITORS!!!
Obviously We’re Closed Saturday… But We’re Still Open Today (Friday)…
Competitors… Day Off??? Or… Maybe Come In & Just Knock Out Your DeadLifts?!?! (It’s Only 3 Sets Of 5 @ 70%…)Or Just Do The Freakin’ WOD… Your Choice… Either Way… I’ll Be There…
Everyone Else… It’s Just Another Friday…
Finish Off The Week Strong!!!
And…
Happy Birthday Tony!!!
Pretty Much The Strongest Dude @ The Station… Tony’s Been With Us Since July 1st, 2013… Came To Us Strong… And Only Gettin’ Stronger!!!
Just Wanted To Say Thank You Tony For All The Help That You Have Given Us Throughout The Years… You’re Blood… Sweat… Maybe Not Tears…But Cuss Words… Have Been Put Into Every Single Gym That Has Been A Home To RainCross… Not Only Are You An Amazing Athlete… But You Also Bring A Wealth Of Knowledge Of… Not Just “CrossFit”… But Many Aspects Of Health & Fitness To The Station… Very… Very Proud To Have You Part Of The RainCross Family & The Macias Family!!!
Safe Travels & See You Soon!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***Double Unders… Rx’d… M&F… MOD 1: 1/2 Dubbs… MOD 2: 1/2 Singles & 1/2 Mt. Climbers…***
***DeadLift… “Single & Controlled… Using 70% of your 1 Rep Max…***
***Box Jumps… Rx’d: M-30″/F-24″…***
***Sit Ups… ADV: GHD Sit Ups… Rx’d: Strict AbMat Sit Ups…***
20 Min TIME CAP!!!
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For Time:
42 Double Unders
21 Side Facing BarBell Burpees
15 Cal Row
5 DeadLifts
21 Box Jumps
42 Sit Ups
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30 Dubbs
15 Side Facing BarBell Burpees
15 Cal Row
5 DeadLifts
15 Box Jumps
30 Sit Ups
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18 Dubbs
9 Side Facing BarBell Burpees
15 Cal Row
5 DeadLifts
9 Box Jumps
18 Sit Ups… TIME!!!
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3…2…1…GO!!!
Mando
2.14.2019 WOD & Scores…
Happy Valentine’s Day RainCross!!!
RainCrossStrengthandConditioning 