If there’s one guy that is absolutely grinding out a hero’s effort right now, look no further than Andreas. We’re thrilled with your progress Andreas. What a great way to finish off 2013!

Main – CrossFit Group WOD

Holiday Hours Reminder
Tuesday December 24th : 6AM and 11AM Class only
Wednesday December 25th : Closed – Merry Christmas
Thursday Decemver 26th : Emergency Noon WOD (Egg Nog Sweat and Yule Log Barfs)

I guess today kicks off the Christmas Holidays! To all of you taking to the roads and airports, safe journey! We’ll have plenty of CrossFit here for you when you get back with your gravy breath. From the guys and gal at RPCF, have a great week. Lots of luv and sugar cookie hugs!

Oh but wait…..a workout!

Coach Led – 10 min (No Measure)

Warmup movement and mobility

Clean (5X5X3X3X1)

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Penalty if you stop in a set = burpess X number of reps completed.

Here’s a video describing the video when we did it last year: