NEWS FEED:
Reebok CrossFit ONE
17
May
by:
Spencer Hendel
Published in
Oly Blog
Warm-Up:
Burgener Warm-Up (cleans)
WOD:
Every minute on the minute for 5mins. complete:
3 Muscle Cleans + 1 Jerk
Every minute on the minute for 5mins. complete:
3 Power Cleans + 1 Jerk
Every minute on the minute for 5mins. complete:
3 Squat Cleans + 1 Jerk
After Party:
Abs x 50reps
Burgener Warm-Up (cleans)
WOD:
Every minute on the minute for 5mins. complete:
3 Muscle Cleans + 1 Jerk
Every minute on the minute for 5mins. complete:
3 Power Cleans + 1 Jerk
Every minute on the minute for 5mins. complete:
3 Squat Cleans + 1 Jerk
After Party:
Abs x 50reps
17
May
by:
Lindsey Johnson
Published in
News and Updates
Please take note! Thursday May 24th, the last class of the day is 3:00, Friday May 25th all classes at RCF1 are cancelled. Additionally, On Ramp will take place Monday/Tuesday/Wednesday evening and Monday/Wednesday/Thursday morning; so that all of your coaches can compete in the North East Regionals in attempt to qualify for the Reebok CrossFit Games. While we'll be on the field and not in the gym we would love the support of all of you. The community we've built is unparalleled, it means more to us than you'll ever know. We would love to see as many of you there as possible Friday the 25th, Saturday the 26th and Sunday the 27th. Thank you all for your support and understanding while we give our all at the North East Regionals!
From all of your coaches at Reebok CrossFit ONE
Austin, Denise, Caleb, Lindsey, Spencer, Joe and Jared
From all of your coaches at Reebok CrossFit ONE
Austin, Denise, Caleb, Lindsey, Spencer, Joe and Jared
Workout of the Day
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Thursday 05-17-12
Warm Up20 Medicine Ball Throws (over-the-rig)750M RowSkillTire FlipsWODAMRAP 15 MinutesIn Teams of 2 6 Tire Flips10 Slam Balls10 Yard Sand Bag Sprint (Scaling Options Available From Your Coach In Class)After...
Read moreWednesday 05-16-12
Warm UpCrossFit Warm Up 3x10SkillFront SquatWOD "Nutrition Bench Mark #2"Max Reps Front Squats at Body Weight (or 1/2 if you don't have a BW FS)(Scaling Options Available From Your Coach In...
Read moreTuesday 05-15-12
Warm UpGroup Dynamic Warm UpSkillHow To Attack This WODWODNutrition Benchmark #1 "Diane" 21-15-9 Deadlifts (225/155)Handstand Push-ups(Scaling Options Available From Your Coach In Class)After BashHamstring Mobility Work---------------------------------------------------------------------------------------------------------Endurance WODRest---------------------------------------------------------------------------------------------------------------------------------------Travel WOD Alternating Tabata...
Read moreMonday 05-14-12
Warm Up5 Rounds 1/2 Monkey Bar Cross10 Push-up Position Ring Outs Alternate Arm10 Squats Therapy RepsSkillPush Jerks and Muscle-upsWOD4 Rounds For Time5 Front Squats5 Push Jerks 5 Muscle-ups(185/115)(Scaling Options Available...
Read moreFriday 05-11-12
Warm UpCoaches ChoiceSkillOverhead SquatWOD"Nancy"5 Rounds Run 400m15 Overhead Squats (95/65)(Scaling Options Available From Your Coach In Class)After BashMobility Time---------------------------------------------------------------------------------------------------------Endurance WODRest---------------------------------------------------------------------------------------------------------------------------------------Travel WOD 5 RoundsRun 400m [rest 2 minutes] These Should Be...
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Workout and Grill-outTime:12:30 - 4:30Date:Thursday May 10th, 2012What:BBQ, games, and socializingGet those tank tops ready, because next Thursday the mid day classes are going to be cancelled and combined into… -
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