Great Success For Another “Shredded Santa” challenger

Lauren Romo  looking very lean at a holiday party with some friends Paul – Lauren! I’ve heard  and seen that you’re doing great on the “Shredded Santa Partner Challenge”. Do you mind telling the competition what they are up against? Lauren – I feel good about where we’re at.  I’ve met my personal goals that I wrote on the whiteboard at the gym (lose 12 pounds and no alcohol)....

Thursday December 20th 2012

The 6am crew prepping for the WOD with some mobility work Thursday December 20th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A 1. Shoulder press 6, 9, 12 (80-85%, 75-77.5%, 65-70% of 1RM) A 2. DB renegade row 10, 10, 10 (Go as heavy as possible) Rest 2-3 min – Treat this as a couplet. Rest is only about 10-15 sec between exercises...

Wednesday December 19th 2012

Not sure if you guys know this, but Coach Noe has magical powers. Wednesday December 19th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. “Silent Night” For time: 20 Overhead squat (155/105) 20 Box jumps overs (24″/20″) 20 Push jerks (155/105) 20 Power cleans (185/135) 20 Overhead lunge (45/25) 20 Burpee pull-up Recovery/Mobility/Flexibility 1 min/each – banded shoulder distraction 1 min/each – quad...

Tuesday December 18th 2012

Stacey moving fast with some barbell push presses Tuesday December 18th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. In 10 Min find a max effort weighted push-up – If unable to perform a full range of motion push-up perform the following: OTM X 10 min Odd min – Push-up X 5-10 reps Even min – Ring or static bar dips X 5-10...

New Year, New Goals!

Alina worked relentlessly to achieve a muscle up Goal setting is an important task but often not done by many. Goal setting is extremely effective and can provide a vision and focus for the future, and for the present. Setting goals provides structure and direction when working at a specific outcome.  Goal setting provides motivation and can help you organize your time and resources so that you can make...

Monday December 17th 2012

RDG Monday December 17th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. Spend 15 minutes finding a new one rep max Back squat B. “Old St. Fran” 21 – 15 – 9 reps of: Thruster (95/65) Pull-up Weekly Member Challenge #2 1 Min max distance “Dogsled” push (145/100) – Set up two cones 50 feet apart, accumulate as many feet as possible over...

Saturday December 15th 2012

Last weekends free pull up workshop. Be on the look out for more free workshops at RCF. Saturday December 15th 2012 7:00 & 9:00 AM WOD A. “D-ball clean ladder” – Weights available: 25#, 35#, 50#, 80#, 100#, 120#, 150# B. Team “DT” 15 Min AMRAP In teams of two alternate completed rounds of: 12 Dead-lift (155/105) 9 Hang clean 6 Push jerk