WOD – January 30, 2015

SCCF WILL BE CLOSED THIS FRIDAY NIGHT! Our last wod will be at noon and basics at 1pm. If you want to work out COME DOWN TO RANCHO HIGH SCHOOL FOR FRIDAY NIGHT LIGHTS! The wod is for adults and teens and can be found below!

Walk -In registration is preferred. $30.00 cash. Each participant will receive a Rancho CrossFit item and a ticket for the Raffle. Registration opens at 3:00pm and first heat at 4:00pm! Heats will be starting every 15 minutes. First come first serve.

CROSSFIT HQ WILL HAVE A MEDIA TEAM OUT THERE SHOOTING A PROMO VIDEO! They want to make this a nationwide event next year similar to Fight Gone Bad and Barbells for Boobs. EVEN IF YOU CANT WORKOUT COME DOWN AND REP YOUR SCCF GEAR!

This is a fun event for teens and adults to raise money for Rancho Crossfit at Rancho High School. Because of them, CCSD HAS RECEIVED A GRANT OVER $1MILLION TO BRING CROSSFIT TO 16 SCHOOLS IN VEGAS OVER THE NEXT 3 YEARS!!!

Work Out of the Day

Deadlift 2-2-2-2-2-2-2-2-2-2

(rest 60 seconds between sets)then,For time: 21 deadlifts, 225/155lbs50 situps18 deadlifts, 225/155lbs50 situps15 deadlifts, 225/155lbs50 situps12 deadlifts, 225/155lbs50 situpsPost loads and time to beyond the whiteboard.



Max Effort Wallballs, 20/14lbsthen,For time:30 wallballs, 20/14lbs30 situps400m run25 wallballs, 20/14lbs25 situps400m run20 wallballs, 20/14lbs20 situps400m run15 wallballs, 20/14lbs15 situps400m run10 wallballs, 20/14lbs10 situpsPost time to beyond the whiteboard.


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