Light Weight!

2 More sleeps until RPCFO Community Challenage! As a result of our gym going to Richmond this Saturday we will be closed. My apologies but there will be no 9AM, MobWOD or Noon class this Saturday. Please come down to Richmond and CrossFit Overdrive to cheer on your Box!

The new RPCF tshirts are on the way. Quantities are limited. You can pre-purchase yours here:

Today’s Workout
Couch Stretch (go to 2:25 of video)
Super Front Rack
Banded Bully
Banded Hip Capsule external rotation
400m light jog

3 Sets of
10 – OH Squats (this will be a lighter weight to complete 10 reps)
rest 30 seconds
10 X Ring Dips or Box Dips
4-6 Muscle-Ups
Rest 3 Minutes

WOD – Benchmark Day!
3 Rounds:
400M Run
21 KB Swings (24/16KG)-RX (45/25LBs)-Perf (35/15-25LBs)-Fitness
12 Pullups