WARM UP: Foam Roll / Lacrosse Work 400 Meter Row, 30 second rest x 2 Broad Jump down 5 Burpees Broad Jump back 5 Burpees 2 Rds SKILL WORK: Power Jerks x 7 Split Jerks x 7 2 Rds WOD: 2 Back Squats every minute on the minute for 10 Minutes 65% 1 RM 5 [...]

WARM UP: Foam Roll / Lacrosse Work 250 Meter Row, 20 second rest x 3 Lunge walk High Knees 5 Inch Worms SKILL WORK: Clean Pull Unders x 7 High Hang Cleans x 7 2 Rds WOD: Farmers carry to the bridge & back 10 DB Hang Power Cleans 20 Situps with wallball AMRAP 12 [...]

WARM UP: 2 Laps around the building Lunge walk, down and back Broad Jump, down and back SKILL WORK: OHS x 7 Double Unders x 20 2 Rds WOD: 100 Double Unders 25 OHS 25 Pullups 800 Meter run 2 Rds (25 minute cap) RX=95/65 PHA WOD: “BULL” 200 Double Unders 50 OHS 50 Pullups [...]

Happy New Year Everyone!! We hope you had a great 2010 and are ready for an even better 2011!! RCC is closed today for the holiday but we will be back to regular schedule tomorrow.