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Congratulations to RFA Athlete Maximus for graduating TRFA 161 !!

NO OPEN GYM SATURDAY!

Friday 6am, 745, 9am, 12-1 (OG), 430, 530pm

WOD: For Time*

800m Run then:

12 Rounds of:

3 Handstand Pushups

6 C2B Pullups

9 Air Squats

Rx: Vest 20/14

*25 minute time cap

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Wednesday 6am, 745, 9am, PILATES 10am, 12-1 (OG), 530, 630pm

WOD: AMRAP 16:

50m Overhead Walking Lunges* 45/25

50 Double Unders

25 Abmat Situps

*OHWL will be done with a plate locked out overhead from the front door to the street and back.  Scale as needed.

 

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Thanks to Everyone who came out to Support “Nala”

Monday 6am, 745, 9am, 12-1 (OG), 530, 630pm

Strength: Work Up to a Heavy Squat Snatch

WOD: For Time

400m Run

10 Squat Snatch 135/95*

200m Run

8 Squat Snatch

100m Run

6 Squat Snatch

*Scale Weight, Power Snatch to OHS, or Power Snatch

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RFA in Utah

Sunday July 23 @ 0830 Fundraiser for “Nala” Fletcher

3 person teams-Refreshments and Donations encouraged

WOD: Teams of Three

AMRAP 25:

400m Run

7 Burpees

7 Box Jumps 24/20

7 Air Squats

If you have a vest, bring it.  We will explain the WOD in detail after establishing teams.

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Saturday 830am WOD/930-1100

WOD: AMRAP 16:*

250m Row or 25 Cal Airdyne

50m Front Sandbag Carry 100/75

Ascending Ladder: Alternating DB/KB Snatch….2,4,6,8….

*250m, Carry, 2 Snatch, 250m, Carry, 4 Snatch……

Sunday July 29 @ 0830 Fundraiser for “Nala” Fletcher

3 person teams-Refreshments and Donations encouraged

See FB Event for more info

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Sunday July 29 @ 0830 Fundraiser for “Nala” Fletcher

3 person teams-Refreshments and Donations encouraged

See FB Event for more info.

Friday 6am, 745, 9am, 12-1 (OG), 430, 530pm

WOD: A:

AMRAP 12:

Run 1600m then with remaining time:

AMRAP Clusters* 155/115

Rest 3 Minutes

WOD: B:

AMRAP 8:

Run 800m then with remaining time:

AMRAP Overhead Squats 135/95

*Squat Clean Thruster

**If you can’t run a 12 minute mile or 8 minute half-mile then you better show up!

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Good Luck and Godspeed Chrystal and Tyler

Thursday 6am, 745, 9am, Noon QuickFit, 530, 630pm

Skill Work: Muscle Ups

WOD: For Time

5-4-3-2-1 Muscle Ups

20-16-12-8-4 HRPU

Sunday July 29 @ 0830 Fundraiser for “Nala” Fletcher

3 person teams-Refreshments and Donations encouraged

See FB Event for more info.