Main – CrossFit Group WOD


1./Mon – Thursday at 7:30pm – 9pm will now be a coach lead open gym class.
2./We’ve designated this time to help further our athletes, giving them a chance to improve on individual weaknesses such as strength and skill development.
3./The open class is for all athletes at RPCF and anyone is welcome.
4./Athletes must complete the “RPCF Code of Performance Training” test in order to do their own programming and skill work. If you are yet to pass the test you are welcome to come to the open class and do the daily WOD of that day.
5./During the peak hours of 4:00pm – 7:30pm only group training is permitted with the exception of private training with a coach. This means group class structure only on the floor (Pep talk, warm up, tech, and WOD are done together) and no alternative programming or training during this time. If you need to modify the daily WOD, please talk to the coach present and he or she will direct you.
6./We are also running Open gym from Noon – 4pm but athletes during this time will not have supervision and must ask for training approval.
7./If an athlete desires private periodized programming towards the Open, or wishes to improve a specific skill, they can opt for private or semi private programming.
8./We’ve also implemented the RPCF WOD league starting at 10am on Saturdays to improve competitive spirit, get familiar with movement standards and judging, and drive performance increases.

The first installment of WOD League unfolded on Saturday. Great turnout! This is going to evolve into a great group. Remember, if you’d like to check it out, it’s every Saturday from 10AM to Noon. We post the possible WODs and the results here: The winner this week was Viki!

Next weekend is Easter Weekend. We will be running holiday hours, stay tuned to this space when we have the times determined. We’ll also have it set up in the Wodify Schedule.

Coach Led – 10 min (No Measure)

Warmup movement and mobility

Farmers Bear and Wall Climb (No Measure)

3 Minutes Partner Relay
Farmer’s Walk – Across the gym and back, hand over KBs to partner
rest 3 Minutes
2 Minute Partner Relay
Bear Crawl – Across the gym and back, tag partner
Rest 2 Minutes
2 Minute Partner Relay
Wall Climb – Swap after every ascent

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups