Main – CrossFit Group WOD

Congrats to all the RPCF members who got out on this past lousy weekend to do Spartan Race and Seek the Peak!

Tough Mudder this Saturday – Good luck “Dirty Snatches”!

Rest Easy Fundraiser this Sunday evening at the Foggy Dew.

800m Getting to know you (No Measure)

800m Team Jog
groups of two or three jog together and find out what each person in the groups worst
job was and what they got payed for it.

Coaches during mobility ask people to share what they found out about the other
people in their group
What was your least favorite thing from high school?

Single Leg Deadlift – with KB (No Measure)

2×10 (QUALITY!!!!)
-Hips stay level
-No peeing dogs
-Back tight

Rnd 1: 06162014 – AMRAP 1 (AMRAP – Rounds and Reps)

10 double unders
6 X Thrusters 135/95
This is a 5 Min AMRAP

Followed by a 2 Minute Break

Rnd 2: 06162014 AMRAP 2 (AMRAP – Rounds and Reps)

10 Goblet squats squats 1.5 pood
6 Dynamic pushups (plates set up on other side. Push up to plates on side)
This is a 5 Minute AMRAP