• Tuesday December 11th 2012

    By paul
    In December 10, 2012
    On WODs
    The 5am crazies Tuesday December 11th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. In 15 min build to a heavy one rep hang (Mid thigh) squat snatch – Let feel dictate your load and whether or not you choose to go for a new max effort. Just build to a weight that feels like the outer limit of what you are capable...
  • Monday December 10th 2012

    By paul
    In December 9, 2012
    On WODs
    Shannon showing control for the judges at the Legendary Competitor Olympic lifting meet Congratulations to RCF athletes Jenna and Jeff H. for their awesome performance this weekend at the Legendary Competitor competition. Also, a big pat on the back to our Crossfit teens competitors Cole W., Mitchell, Christopher and  Dakota. These boys took down the Pirates Of Fitness teen competition Saturday at the Anaheim Sports Complex and represented very...
  • Saturday December 8th 2012

    By paul
    In December 7, 2012
    On WODs
    What can these athletes do to improve the bottom position of their squat?     Take note of our new schedule for Saturday morning workouts. Make sure to arrive on time and ready to get after it. See you there! Saturday December 8th 2012 7:00 & 9:00 am WOD Teams of 3 (1 person working at a time)  75 Axle Bar Deadlift (205/135) *After every 25 deadlifts, team completes 40...
  • Friday December 7th 2012

    By paul
    In December 6, 2012
    On WODs
    During the olympic lifts, the barbell path must remain close to the athlete and in a straight line. Here Brian lets the bar get away from him during a power clean well over his body weight. Friday December 7th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD A. Thruster 1-1-1-1-1-1-1 – Pull barbell from rack. Must be one continuous movement from the bottom of the squat to...
  • Thursday December 6th 2012

    By paul
    In December 5, 2012
    On WODs
    Locked out   Thursday December 6th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. “Bottom To Bottom… Tabata Squats” 20 sec of work followed by 10 sec of rest. During the rest period hold the bottom position of a squat. Repeat for 8 intervals. Score is total number of squats completed. B. 2 sets of 1 min max calorie row rest :60 sec...
  • Wednesday December 5th 2012

    By paul
    In December 4, 2012
    On WODs
    Our roots Wednesday December 5th 2012  5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD Warm-up/skill – Learn the Split snatch A. “Parson Brown” For time: 10-8-6-4-2 reps of Split snatch (115/75) Barbell lunges (115/75) Push jerk (115/75) – Alternate feet for the split snatch Rest 3 Min EMOTM X 10 minutes 10 Pistols 25 Double unders – Scale Pistols with 15 very fast and deep...
  • Tuesday December 4th 2012

    By paul
    In December 3, 2012
    On WODs
    Eric with a solid push-up position Tuesday December 4th 2012  5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. 3 sets of: 12-15 pull-up rest 60 sec 12-15 kettle-bell swing (53/35) rest 60 sec 20 sec handstand rest 60 B. ” You’ll Go Down In History” 3 Rounds of: 10 Bear complex (75/55) 30 Handrelease push-up – Bear Complex is, Clean, Front squat, press, back...

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