10.16.14

Yesterday marked our 1 year of being open for business.  It's definitely been a ride.  In case, some of you didn't notice - yesterday's WOD was the very first WOD done here at RCF!

STRENGTH:

GOOD MORNINGS

4 x 8 

FRONT RACK LUNGES

8 x 3 

WOD:

12-MINUTE AMRAP [2:1]

- 5 DEADLIFTS (275/185)

THEN...

- BOX JUMPS (24/20) [1,3]

- HSPU [2,4]