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Monday September 15 2014

Main – CrossFit Group WOD

RPCFO this Saturday! Classes will be cancelled Saturday as RPCFO will take up the whole day.

I will have a definitive schedule for everyone within 48 hours! (WODs too)

Lag Kicks/Push Ups/Air Squats/Burpees (No Measure)

2 rounds

20 leg kicks Ping G30 Irons forward
20 leg kicks Titleist AP2 714 back
10 push-ups
10 air squats
10 burpees

Push Press (20-20-20)

3 Sets of high Ping G25 Irons rep push press
at 35% to 50% of your 1rep Push-press.

09152014 Run (Time)

8 Ping G30 Driver rounds of:
Run 400 meters
Rest 90 seconds

5k Run (Time)

Max Effort 5k Run

5k Row Ping G25 Driver(Time)

Max Effort 5k Row

Contact Us Today And Get Into The Best Shape Of Your Life…

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