Wednesday 2010 01 27

Skill:

• Hang Clean – 3 – 3 – 3 – 3 – 3

WOD:

• 15 Hang Cleans (115#/95#)
• 50 Back Extensions
• 300 m sprint

          4 rounds for time

We had two visitors from out of town, who love CrossFit and could not help to stay away from their daily WOD. Ken, from San Antonio (Alamo CF) he’s in the Airforce and Lee, from LA (Team CF). Ken is currently on active duty with Air Force and plays on the Band, I know AIRFORCE, sorry peeps we have to be nice to them too. (jk Ken…I think…lol) Ken will be here all week and Lee is only here for today. Both athletes have demostrated the quality of training they get at their home BOX, and they have done awesome. They have trained to the Ranger Standards. I hope that they have enjoyed their time here in the Valley and at the first and only CF BOX in RGV. You guys are always welcome to RCF any time and hope you stay in touch with RCF.

Ken (Alamo CF) and Ken (Team CF),  dropped in from out of town. I hope that you have enjoyed your WOD at RCF.

***** WE HAVE THE FIRST NEW SHIRTS IN. I H OPE YOU ALL LIKE THEM. IF WE DON’T HAVE YOUR SIZE PLEASE LET US KNOW AND WE WILL GET A 2ND ORDER ASAP. SOME OF THE MONEY IS GOING TO A COMMUNITY PROGRAM.

****THIS SATURDAY WE ARE HAVING A BBQ GET TOGETHER AFTER THE ON – RAMP  (8 AM TO 12 PM, ON-RAMP). WE WILL HOPEFULLY BE PREPARING THE BOX FOR PAINTING OF THE WALLS, CEILING AND FLOORS. IF YOU WOULD LIKE TO HELP STOP BY OR YOU CAN JUST DROP BY TO HANG OUT WATCH EVERYONE WORK AND ENJOY THE BBQ. PLEASE RSVP (If you would like to bring something also let us know and post it on the comments so others can see it, you are not required to bring anything, we are a family, so just drop by we will be at the BOX all day).

REMEMBER: This Saturday we will START the  OPEN GYM from 9 am to 1 pm. (THIS WILL BE EVERY SATURDAY FROM NOW ON) You are ALL welcome to come and get a WOD in, practice a skill, or just hang out if you are bored at home or need to get away from kids or husband, bf or other. Bring friends and family to show them the BOX and work out with you for FREE. This will go on while the On-Ramp is going on. We have plenty of room now.

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