Coached Partner WOD’s every hour on the hour!

• First Class at 7 am
• Last Class at 1 pm
• “KIPPING” CLINIC with Coach Ben at 2 pm- MUST BE SIGNED UP BECAUSE LIMITED SPACE FOR QUALITY PURPOSES!

EVENTS!

1. TOMORROW (SUNDAY) JOIN US FOR THE SUPER BOWL STARTING AT 4 pm!  We will have a Keg, Food catered, Snacks, other beverages, Squares, Bags, TWO Flat SCREENS with HD for the Game and some other games on the side!!  Bring whatever you feel like eating/drinking!!
2. THURSDAY GIRLS JUST WANNA WOD at 7 PM!  NO regular class during that hour!  SERIOUSLY- do not come at 7 pm on Thursday if you are not a chick!
3. ALSO ON THURSDAY HAPPY HOUR AT STOUT- 8:30 – 10 free apps and drinks for RNCF Members and Friends!!
4. FRIDAY NIGHT- lululemon SHOP NIGHT 6-8 for RNCF Members there is a great deal so meet us there!
5. SUNDAY- Special Seminar with Coach Todd- get the opportunity to learn from the Master about Structural Balance for only $50 for 3 hours of his time!!!  Sign up under Seminars online

Are you ready for the OPEN?  Ready or not I will be posting all of the details on how this will work on SUNDAY’S POST so check back then!!

Today at the Box:  CrossFit “FOOTBALL” PARTNER 25 MINUTE AMRAP

• 2 Sit Up = 1 Yard
• 1 Wall Ball (20/14) = 1 Yard
• 1 Kettlebell Swing (53/35) = 1 Yard
• 1 Pull Up = 1 Yard
• 1 Box Jump (24/20) Games Standard = 1 Yard
• 1 Burpee = 2 Yards
• 1 Handstand Push Up = 2 Yards (NO SCALE FOR THIS TO = YARDS)
• 1 Burpee Box Jump (24/20) Games standard = 4 Yards

100 Yards = TOUCHDOWN

FIELD GOAL OPTION:  Both Partners must Row 500 m or Run 400 m to earn the points

• 500 m Row = 3 Points
• 400 m Run = 3 Points

Partners cannot work at the same time except for the Field Goals where they HAVE to work together and both complete the meters running or rowing to earn the points.

SCORE = Total Points plus partial yards  (every 100 yards = 7pts “TOUCHDOWN”)