“Be Our Guest!!!”

You’re Gonna See This “Post” Up For The Next Few Days… With Some Slight Changes…

SO DON’T JUST SCROLL DOWN TO THE WOD!!!

“Be Our Guest!!!”

NOT The 1st Time For “RainCross”…

BUT…

1st Time For RainCross Strength & Conditioning/RCSC CrossFit @ The Station…

“Be Our Guest” Week!!!

That’s Right!!!

Everyday Next Week… Monday-Saturday…

Bring In Your Friends… Your Family… Your Neighbors… Your Co-Workers… The People You Work For… The People Who Come To Your Work For Your Services… Your Teachers… Your Students… Your Doctor… Your Dentist… Your Hair Stylist… Your Barber… Your Mail (Wo)Man… Your Favorite Server/Bartender @ Your Favorite Restaurant/Bar… That Person/Those People Who You See Working Out @ “That Other Gym” You Go To & Cringe With Every Rep They Perform… That Random Person You See @ The Store Who Is Wearing “CrossFit Shoes” Or Wearing A “Fitness Inspired” T-Shirt Or Hoodie…

ANYONE!!!

Never Stepped Foot In A Gym??? Kinda Works Out But LOVES TACOS & PIZZA??? HARDCORE FITNESS ENTHUSIAST???

All Week… Monday-Saturday… Danielley & I Welcome All Of You To Invite Any & All Family & Friends To See What All This “CrossFit” Stuff Is About…

More Importantly…

1… To See Who These Crazy “RainCross” People Are…

& 2…  To See What This Whole “RainCross” Thing Is All About…

No Strings Attached… For An Entire Week… They Can Come In & GET COACHED & Train For Free…

All THEY Have To Do Is… 2 Things… Sign The Waiver… And Come In With An Open Mind…

All YOU Have To Do Is… DON’T SCARE THE S–T OUT OF THEM!!!

Yes… Give Them A Heads Up On What They Are About To Get Into…  But… I Would Like To Think That By Now… All Of You Know/Feel I’m Pretty Good At My Job…

There’s Been Too Many Times When I’ve Had RainCross Athletes Tell Their Friends/Family/Whoever This…

“Dude… Coach Mando Is Going To F–Kin Destroy You!!!”

I Usually See 4 Outcomes Of That…

1… You Just Scared The S–T Out Of Them And… Even Though They Swore Up & Down The Day/Night Before That They Would Come… They Don’t…

2… After Scaring Them… For Whatever Reason… They Show Up!!! And… They Think You’re “Full Of S–T” Cause I Don’t Turn Out To Be That Bad!!!

3… They Come In With An “I Can Take This Guy” Attitude & Ruins Everyone Else’s Trianing Experience… CHECK YOUR EGO AT THE DOOR!!!

4… They Come In With An “I Can Take This Guy” Attitude… See That I’m Actually Trying To Help Them… And End Up Loving Me For Furthering Their GAINZ!!!

I Guess There’s Number 5… Writing A Bad Yelp Review Because I Didn’t Let Them Lift A 505lbs DeadLift On Their 1st Day… I Mean Come On… Dude’s Wearing A “TapOut” Shirt… Has To Be Legit… Right?!?!

Just Know…

There Is No Way In Hell They Would Be Asked To Perform Today’s WorkOut of the Day Below…

Let Them Know That When They Read The Blog (Give Them A Heads Up On What They Are About To Get Into… THEY SHOULD READ THE BLOG EVERYNIGHT… AS ALL OF YOU SHOULD!!!) That Every WOD… Every Lift… Every Movement… Can & Will Be Scaled/MODified To Fit Everybody… Or… More Importantly…

TO MAKE EVERYBODY FIT!!!

All The WODs We Perform This Week (All The WODs We Perform ANY Week…) Are Designed To Be Challenging For The “Beginner” Athlete… The “In The Middle” Athlete… The “Advanced” Athlete… And The “ELITE” Athlete..

To Break It Down Even Further…

I Believe There Is Another Group Of Secret “Divisions” Within RainCross That You May Or May Not “File” Yourself In… (Or That I May “File” You In)… The “Competitive Beginner” Athlete… The “Competitive In The Middle” Athlete… The “Competitive Advanced” Athlete… And The “Competitive ELITE” Athlete… If You Fall In These Divisions… We Need To Talk Because There Is A Local Competition Coming Up!!!

But That’s Another Story…

Everyday… Each Session Will Have The Same “Cap” On ZenPlanner… 8 Athletes…

If You Are Planning On Bringing A Guest… Or GUESTS… To A Certain Session… Text Me 1st So I Can Have A Heads Up… I Will Let You Know If Its “Good To Go” Or A “No Go”…

If Theres A “Capped Out” Session & Everyone Is Bringing 1 Guest… SWEET!!!

If Theres A “Capped Out” Session & Only 1 Person Is Bringing 8 Guests… SWEET!!!

16 Per Class… With RainCross Athletes & Guests Included Is The Limit…

Strength & Conditioning Sessions… NOT Boot Camps!!!

At The End Of The Day… I Want Everyone To Get In A Great… SAFE Work Out…

I’m Originally Posting This Thursday Night… January 2nd, 2020…

SPREAD THE WORD!!!

FaceBook… InstaGram… Any Other Social Media… Send A Text… Write A Letter…

Let’s Pack The Station With Like Minded Individuals…

Who… In The End… Become Part Of A Like Minded Family…

The RainCross Family…

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***KettleBell Swings… American… Rx’d: M-70lbs/F-53lbs…***

***BarBell Complex… Rx’d: M-135lbs/F-95lbs… OR… Whatever You Used Yesterday… NO Racks!!!***

*** Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft. THIS MAY CHANGE DEPENDING ON CLASS SIZE!!!***

***Double Unders… Rx’d: M&F… 1 Deadlift Penalty For Breaking… MOD: 90 AbMat Sit Ups… Perform 1 Deadlift After Every 15 Reps…***

15 Min TIME CAP For The 1st “Half”…

————————————–

For Time: 

25 KettleBell Swings

5 Lift Complex

Power Clean + Hang Power Clean +  “Touch & Go” Clean + Hang Clean + Thruster

25 Wall Ball Shots THIS MOST LIKELY WILL CHANGE!!!

20 KBS

4 Lift Complex

Hang Power Clean +  “Touch & Go” Clean + Hang Clean + Thruster

20 Wall Ball Shots THIS MOST LIKELY WILL CHANGE!!!

15 KBS

3 Lift Complex

Clean + Hang Clean + Thruster

15 Wall Ball Shots THIS MOST LIKELY WILL CHANGE!!!

10 KBS

2 Lift Complex

Hang Clean + Thruster

10 Wall Ball Shots THIS MOST LIKELY WILL CHANGE!!!

5 KBS

1 Thurster OR Cluster

5 Wall Ball Shots THIS MOST LIKELY WILL CHANGE!!!…

————————————–

90 Double Unders… TIME!!!

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3…2…1…GO!!!

Mando

1.2.2020 WOD & Scores…