“Party Time x 2!!!”

Saturday… May 4th, 2019…

We Will Be Celebrating RainCross Strength & Conditioning’s 1 Year Anniversary!!!

Come On Out To The Station Saturday Morning/Afternoon…

We’ll Be Hanging Out From 11AM Until 2PMish…

The Usual Saturday Sweat Sesh Will Be Cancelled… But… We Will Have WODs Going On If You Choose To Participate… Expect Some Team WODs & Some Individual WODs Goin’ On…

Or… Just Come Hang Out & Get Your Grub & Drink On!!!

All RainCross Athletes & Their Families Are Welcome!!!

We Will Have Some Food & Drinks On Hand… BUT… Feel Free To Bring ANY (Beer Or Hard Stuff & Mixers!!!) Kind Of Drinks You Want!!!

***Drive Safe & Have A Plan!!!***

And After The Station Party…

All Are Welcome To Mine & Danielley’s House To Continue RCSC’s Anniversary Celebration… But Also… For A Bitter Sweet FareWell Party For A Few Our Our RainCross Family Members…

After A Quick Clean Up Of The Station… Danielley & I Will Be Heading Back To Our Place For A Quick Shower & Change… Not Really A “Start Time” For Our House Party… Go Home… Clean Up… Head On Over Whenever… Up To You… Well Have More Food & Drinks… AND REALLY FEEL FREE TO BRING ANY DRINKS YOU WANT FOR THE “REAL” PARTY!!!

***Drive Safe… Have A Plan… Or Just Crash @ Our Place!!!***

Nothing Crazy Formal… Don’t Feel Like You Have To Get All Dolled Up… Just A Day & Night To Hang Out & Relax With The RainCross Fam!!!

Any Questions… Please Get In Contact With Me Or Danielley…

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ALRIGHT… HERE WE GO!!! 

Skill…

Behind The Neck Presses

And

OverHead Squats

***No Heavier Than 95lbs/65lbs…***

MetCon…

***BarBell… Rx’d: M-95lbs/F-65lbs…***

 15 Min TIME CAP!!! But… For Our “ADV” Athletes… Any Sub 10s?!?!

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10 DeadLifts

10 Hang Power Cleans

10 Shoulder To OverHeads

10 OverHead Squat

10 Lateral Jumps

800 Meter Run

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5 Lateral Jumps

5 OverHead Squats

5 Lateral Jumps

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800 Meter Run

10 DeadLifts

10 Hang Power Cleans

11 Shoulder To OverHeads

10 OverHead Squats

10 Lateral Jumps… TIME!!!

Strength…

Establish A 5 Rep Max Bench Press…

***The Other Bench Has Not Come In Yet… So If The Class Is Capped @ 10 Athletes… Play Nice… Pair Up With Someone Who Is Lifting About The Same As You…***

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3…2…1…GO!!!

Mando

4.23.2019 WOD & Scores…