Workout of the Day

See what fun Jake and the other trainers have cooked up!

Friday 5.5.17

Friday 5.5.17 18-15-12-9-6-3 KB Swings 53/35 Toes 2 Bar Push Ups Wall Balls 20/14 Pull Ups 150 Double Unders Cash Out No Saturday class this week. Come cheer on all the RVCF athletes competing Saturday at CrossFit Northern Limits in Yreka. First heats start at 10AM

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Thursday 5.4.17

Thursday 5.4.17 Snatch Drills Work up to heavy snatch as time allows Oly Class at 6:15 tonight. No regular class. Join Coach Holly and work on refining your technique.

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Wednesday 5.3.17

Wednesday 5.3.17 Open Gym 11-12 Teams of 2 100 KB Swings 53/35 80 Step Ups 53/35 60 Burpees 50 Toes to Bar 30 Burpees 40 Step Ups 53/35 50 KB Swings 1 Mile Run Task completion; minimum of 5 reps per rotation. Both athletes run the mile.

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Tuesday 5.2.17

Tuesday 5.2.17 17 Minute AMRAP/Run Complex Power Clean 135/95 Front Squat Shoulder 2 Overhead 400 M Run Round 1 – do the complex once, then run Round 2 – do the complex twice, then run and so on…

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Monday 5.1.17

Monday 5.1.17 Open Gym 11 – 12 Back Squat 3 x 12 @ 65% Then 12 Minute AMRAP 200 M Run 7 Pull-Ups 12 Push-Ups 20 Air Squats

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Free Saturday Class

FREE Saturday Class! Start your weekend with some CrossFit! Saturday 10AM for CrossFitters of all levels. First timer and regulars. Be ready to have some fun!

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Friday 4.28.17

Friday 4.28.17 4 Rounds 400 M Run 8 Squat Cleans 135/95

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Thursday 4.27.17

Thursday 4.27.17 Snatch Drills Work up to P2 Heavy Snatch

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Wednesday 4.26.17

Wednesday 4.26.17 Teams of Two 15 minute AMRAP 10 Deadlifts 225/155 10 Shoulder to Overhead 135/85 30 Double Unders Alternate between partners. Partner must complete all reps for their movement Please note, 6:15 class is cancelled Wednesday due to a coaches meeting. 

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Tuesday 4.25.17

Tuesday 4.25.17 Cindy 20 Minute AMRAP 5 Pull Ups 10 Push UPs 15 Squats

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