So, hey… what is the deal with 7pm???

Monday:
21-15 -9
Thrusters
Power Cleans (115/75)

Tuesday:
10-9-8-7-6-5-4-3-2-1
Pushups
Box Jumps

Wednesday:
Split Snatch Reps
1-1-1-1-1-1-1

Thursday:
6 rounds:
1 lap
15 Russian Swings (2 pood)
3 Backsquats (225/135)

Friday:
Every Minute on the Minute (for 15 minutes
2 Power Cleans (75-80% 1 RM)
5 Chinups

Hey guys,
Many of you have not been registering on ZenPlanner. Please start doing so… the other evening we had 3 people signed up for one of the classes and 13 people showed. Please sign up, or you may be disappointed when you show up and are asked to wait until the next class because class is full. Again, this allows us to prepare for each individual athelte and for the group as a whole.
Thanks! RSCF Staff

MONDAY:
Tabata This:
Row
Squat
Pushup
Pullup

TUESDAY:
Front Squat and Press
1 rep max
AMRAP 80%
AMRAP 60%

WEDNESDAY:
100 Toes to Bar for time

ANYONE SEE THIS during an NFL Game Commercial… What do y’all think about where CrossFit is headed?

THURSDAY:
21-15-9
Squat 225#
Ring Dips

FRIDAY:
20 min:
SDL for total weight
Must complete 1 rope climb between every 5 reps

Not every WOD should be a grinder… even if it is a CrossFit WOD… At RSCF, you will find a nice mix of heavy days, short metcons, benchmark WODS, etc… and Grinders are also present… so be prepared for the unknown or it may just kick your butt… Or perhaps, it will kick your butt anyway!

WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

You can start at any station, but must complete all 50 reps before moving to the next station… If you see a GHD open, run for it!

Oh, and if you are a coffee drinker… grind your own beans… it is amazing! Happy Friday!

RECIPE HERE
Tuesday:
looked like fun:
Boxes, Abmats,Tires, Sledge, Pullups, Broad Jump Burbeess, and Barbells… Was there any equipment not used? CRAZY!

Wednesday:
Find 1 rep max:
press
pushpress
jerk
Followed by:
Death by Power Clean
Minute 1 = 1 power clean (60/40kg)
Minute 2 = 2 power clean
Continue in this fashion until unable to complete required reps for the associated round

Thursday:
15 minute AMRAP
15 Boxjumps (24/20)
12 Pushpress (95/65)
9 Toes to Bar

Are you participating in our New Years Challenge which begins next Tuesday?

Wednesday:
15 min AMRAP
3 squat clean to thurster
10 Toes to Bar
15 wallball

Thursday:
“Chelsea”
30 minutes: every min on the min
5 Pullups
10 pushups
15 Squats

Friday:
Find 3 rep max clean pulls and rack jerks

My ears feel like that after Karen also!

WOD:
Karen:
150 Wallball for time

We will be closed Monday January 9, 2011 for all afternoon classes to cheer on the TIGERS as they beat BAMA!

On that note, many of you have been requesting a nutrition challenge… So, we have strategically picked a challenge start date as January 10th for all of you LSU partiers/fans… and an end date of February 13th for all of you romantics!

So, come in this week to weigh and measure using our body fat calipers and to take your before photos! The registration cost for the challenge will be $20.00, and there will be a cash prize! More details to come…

Happy Holidays!
We are back to our normal schedule…
Monday, Tuesday, Wednesday 6:15am, 7:15am, 4:00pm, 5:00pm, and 6:00pm
Thursday 4:00pm, 5:00pm, 6:00pm
Friday 6:15am, 7:15am, 4:00pm, and 5:00pm

WOD:
10 rounds for time:
10 SDL (200)
12 pushups

Garrett… even took his shirt off!

Tuesday WOD:
30 min AMRAP
Rope Climb
Pushups (break up and pace as needed)

Wed WOD:
5×3 Backsquat 80-90% of 1 rep Max
May switch to Pushpress once failure is reached
Then:
Max rep strict pullups in 15 minutes

We will be closed so that our coaches can enjoy time with their families for the holidays from December 22-December 27. We will be back open December 28-30 at 6:15am, 5:00pm, and 6:00pm… an will return to our regular schedule in January!

This week we are open Monday, Tuesday and Wednesday at 6:15am, 5:00pm, and 6:00pm. Don’t worry about registering via ZenPlanner for this week- just come in for some great workouts!

I wonder if this elf will make another appearance this year??? Watch out, that one is sneaky!

WOD:
Deadlift 10-8-6-4-2
15 Toes to Bar between each set
Add weight each round (as long as form is PERFECT)

Then, JUMPROPE for max reps
2 minutes singles
2 minutes double unders
2 minutes singles

Yikes! Watch out, y’all!

…at least that’s what his eyes are saying!

WOD:
7 min AMRAP
10 Medball clean (20/14#)
5 Pushups

Current Red Stick CrossFit athletes, don’t worry, we haven’t forgotten about you this holiday season… we will be announcing Loyalty Rewards next week!

WOD:
5 rounds:
5 minute AMRAP:
5 cleans (135/95#)
5 split jerks
5 pushups
Rest 1 minute between rounds