Workout Of the Day (Tuesday January 3, 2012)

Technical: 3, 2, 1, 1, 1 of Thrusters
For Time: Three Rounds of:

400 m Row

30 KB Swings (70/44)

50 Situps

Stabilization: 100 Air Disc Plate Squats
Details: 30 Double Unders, now’s the time to master this frustrating skill!  We did this last year and some of you chose not to do them… Guess what, it shows.  No more excuses, yes they are hard, but guess what, YOU WILL NEVER IMPROVE UNTIL YOU ACTUALLY PRACTICE!!!!!!


There’s still time to get your FREE month of training!  Purchase 5 groupons for RCF as gifts for friends and family or even sell them (sell them through craigslist, social media, or on the corner!) If you sell them, you MAKE money!  Go to


Also, check our new “Apparel” tab on the site, it’s great Under Armour RCF gear you can order straight from the site!


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