1.13.18

RFS CrossFit – CrossFit

Warm-up

Figure-8 Run

then,

-Hurdle Step-Overs: 10m

-Lat. Hurdle Over-Unders: 10m/direction

-Army Crawl: 10m

-Angry Gorilla: x10

-F8gure-4 Squat: 10m

-DeadBug: x10/side

-Alt. Side Plank Support: x10

WhiteBoard Talk

6 Week Body Composition/Weightloss Challenge!

-BodyFat Tank Trunk – Monday 29th!

Winner gets 15% off Month

Membership + 1hr Personal

Training session with a Coach

of your choice!

Upcoming Specialty Classes:

-CrossFit Striking with Ray Jester!

Saturday, 20th – 9-10:30am!

-Snatch and C&J Workshop

with Coach Matt!

Saturday, 27th – 9-11am!

Skill/Strength

A1. Partner Wallballs: 2x 15/each

A2.OH Soccer Pass: 2x 10/each

A3. Kneeling Chest Pass to Catch: 2x 5/each

Partner Snatch (1RM/partner)

8:00 to Est. 1RM Snatch each Partner

Metcon (AMRAP – Reps)

15:00 AMRAP:

Partner AMANDA:

9-7-5

Muscle-ups

Snatch (135/95)
*partition/break up as needed!

*Add Snatch Weights together!

*Total Reps is score or AMANDA!

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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