Just A Rower… A BarBell… And The Pull Up Rig…
But There’s A LOT Goin’ On!!!
And As Always… If You Have A Vest… Wear It!!!
Speaking Of Vests…
No More Draping Your Vest On The Rig!!!
Mike Is Hooking Us Up With A “Vest Rack”!!!
In Order To Keep Your Vest @ The Station… You Must Have One Of These Hangers…
Some Of Already One… But A Lot Do Not…
For Now… We Ordered 10 Hangars… 5 Black & 5 Tan… They Will Run For $20.00…
FIRST COME FIRST SERVE!!!
Again… In Order To Keep Your Vest In The Station… You Need To Hang It Up… No More Draping It Over The Rig… Not Even To “Dry Overnight”… You’ll Have To Take It Home With You…
And… Happy Birthday Chad!!!
Chad Has Been With RainCross Since December 23, 2019… However, I Had The Privilege Of Coaching Chad A Few Times Back In 2009-2010 While I Was A Coach @ CrossFit Riverside… From There… Chad Trained @ CrossFit MoVal…
One Evening… Chad & His Wife Jade Were Walking From There Car To Eat At The Rustik Fork… And He Apparently Told His Wife… “Hey… There Doing Wall Ball Shots?!?!” So He Came By… We Recognized Each Other… And The Rest Is History!!!
Before The Pandemic… You Could Always Find Him @ The 5AM Session… Now… You Can Always Find Him @ The 730AM Session Along With His Son, Nate… Day In & Day Out… And Most Of The Time @ The Saturday Sweat Sesh… Such A Hard Worker Everyday…
Very Proud To Have You & Your Son Part Of The RainCross Family!!!
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***BarBell… ADV: M-115lbs/F-85lbs… Rx’d: M-95lbs/F-65lbs… Sx’d: M-75lbs/F-55lbs…***
***All Gymnastic Movements… Rx’d As Listed Below…***
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For Time:
21/14 Cal Row
18 Power Cleans
15 Knees To Elbows
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18/12 Cal Row
15 Front Squats
12 Toes To Bar
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15/10 Cal Row
12 Cleans
9 Chin To Bar Pull Ups
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12/8 Cal Row
9 Push Presses
6 Chest To Bar Pull Ups
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9/6 Cal Row
6 Thrusters
3 Bar Muscle Ups… TIME!!!
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3…2…1…GO!!!
Mando
9.2.2020 WOD & Scores…
RainCrossStrengthandConditioning 