***We WILL be open tomorrow (Sunday) 1/31/10. The new schedule will take effect this week. We will be open Mon-Wed, off Thursday, open Fri-Sat, off Sunday. Sorry for the confusion.
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We have now completed our 2nd cycle of MEBB and we are seeing some great results. A ton of PR's were set in all three lifts, as well as some new PR's on today's benchmark WOD "Helen". We are now taking a deload week where we will be drilling and practicing the movements for the next cycle. The lifts for the new cycle are hang power snatch, overhead squats, and deadhang pull-ups. Keep up the good work everyone. Train hard!
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WOD for Sunday:
Skill:
Hang Power Snatch
Metcon:
5 rounds for time:
10 Push Press @ 50% 1RM
20 Box Jumps
Great job today everyone! I think all of the RFM athletes pushed themselves extremely hard today. It was great to see. A special shout out to my girl Tara who really pushed hard today. I heard a lot of grunting so everyone was working hard.
ReplyDeleteGreat article today Kehau! Thanks for bringing attention to CF! It will be great for the community!