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26 Aug
by: Published in Uncategorized

WOD: 1 round of:

7 Deadlifts (155/105)
7 Handstand Push Ups
7 Power Cleans (155/105)
7 Ring Dips
7 Thrusters (155/105)
7 Pull Ups

Rest 2 minutes

2 rounds of:

6 Deadlifts (135/85)
6 Handstand Push Ups
6 Power Cleans (135/85)
6 Ring Dips
6 Thrusters (135/85)
6 Pull Ups

Rest 2 minutes

3 rounds of:

5 Deadlifts (115/75)
5 Handstand Push Ups
5 Power Cleans (115/75)
5 Ring Dips
5 Thrusters (115/75)
5 Pull Ups

==

It’s my (actual) birthday (again)!!!…

In case you didn’t get me anything, I want you to know that I forgive you (I guess…).  Not just that, but, I got you all a gift:  redemption in the form of fitness.  About a month ago, we did one of our “long” workouts and I had completely overshot it.  A lot of you guys liked it nonetheless, but I still felt like it was a million tads too much.  Today, the reps and rounds have been altered in one way or another, but I am hoping that you guys like it all the same.  That is my gift to you.

Just wait until Christmas,

CG

==

25 Aug
by: Published in Uncategorized

Pre WOD: 20 mins to complete 5 sets of:

3 Deadlifts

12 Sit Ups after each set of 3

Try and go heavier than last time

WOD: 15-10-5 reps for time of:

Deadlifts (225/155)
Handstand Push Ups

For every 30 seconds this workout takes you, perform 3 Burpees

10 minute time limit

==

It’s my (legal) birthday today…

Don’t panic!!!  There is still plenty of time to get me a gift.  Maybe you can get me some perfect deadlifts today for my birthday.  Or maybe you can get me some PR’s for you for my birthday.  How about you push yourself in a way you have never done so before for my birthday!  All of those things would be great.

A Tesla Model X would also be an acceptable present,

CG

==

25 Aug
by: Published in News and Updates

We’re having our RCFBB Summer Social on Saturday, August 29th!
Come hang out and enjoy the dog days of summer with your fellow RCFBB members…

Date: Saturday, August 29th
Time: 3:00 PM – 6:00 PM
Location: The Lawn on D
Details:
+ We’ll be meeting at the picnic tables under the beer tent
+ There will be a cash bar
+ Come Rain or Shine

 

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