8/15/19

RFS CrossFit – CrossFit

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Warm-up

Happy birthday Rob K & Betsy!

3x Down and Back in the gym

Coach style warm up

Skill/Strength

A1. STRICT HSPU 4XME

A2. HANDSTAND HOLDS 4X15-20sec

CLEAN AND JERK DEMO

Metcon

BARBELL STRENGTH

BS: Clean and Jerk (5-5-3-3-1-1-1)

BE: Metcon (Time)

BARBELL ENDURANCE

15-12-9

POWER CLEANS (95/65)

T2B

12 – 9 – 6

POWER CLEANS (135/95)

T2B

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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