12.4 is underway! We’ll be making this available to anyone that missed it, or wishes to try again, on Saturday from 10Am to noon. And Sunday at Noon.

Don’t forget, our RPCF clothing will be arriving next week. I ordered limited stock, pre-sales are available here!

Today’s Workout:

After a warm-up and joint-mo:

Max Effort Mile Run

Compare to results from Feb 20, 2012

do 5 rounds of
max push ups
max pull ups or assisted pull ups

Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
do as Rx’d and dial back the rounds to 3.



Five rounds for max reps of:
Body weight bench press