Your Newsletter from RCFN
A Quick Update on the Latest Stuff Happening
Deadlift every Thursday! If you do not know your 1RM DL you will find it tomorrow and then catch up with everyone else in the following weeks.
The Warm up will be DEADLIFTS, the WORKOUT will be DEADLIFTS and then there will be accessory work that we introduced last week. You should know how to do the accessory work in the following weeks; we will not have time to do it all. So if you want to maximize the affects of this program YOU must put in the work on your own after class in the OLY room.
If you want to get the optimum results outta this program you WILL ONLY DEADLIFT on these days, with no other training these days. Lift heavy and get stronger!!!! Adding a "METCON" these days will only decrease your adaptation, and you will not see optimal effects. If you already know your 1RM, please go to this website and calculate your numbers:
ROMWOD is back!
We now have an Apple TV with the ROMWOD App on it.
The remote controlls for the TV and the Apple TV are in the RCFN office.
Please bring them back after you've used them!
Thanks! Now, get swole and flexy.
Closed Business Days
Saturday/Sunday: 28-29 Feb Open but Oly room and ROMWOD room closed for Red Pill Seminar
Wednesday/Thursday: March 11-12, There will only be classes at 05:30/06:30/12:00 and 17:30/18:30/19:30 for Advanced Concepts Seminar
More in RCFN Archive
Newsletter: 2 October 2019
The CrossFit Open is just around the Corner. Lift Big/ Eat Big Fest at RCFN this Halloween. Upcoming Closed Business Days. Are you getting CrossFit's Email Of the Day??....and MORE news from RCFNWeiterlesen
Newsletter: 6 November 2019
Opening Hours during Christmas/New Year's eve (our "Holiday Schedule"). Also, pictures from the Pig Roast on 1 November 2019Weiterlesen
Newsletter: 14 March 2020
Some information on measures we are taking to help safeguard against Coronavirus at RCFN. We want to let you know we are doing everything within our power to insure your continued health! Additionally, we've developed some contingency plans in the…Weiterlesen
Newsletter: 16 March 2020
Yup, we are now forced to close our doors. BUT we will continue to provide workouts and other perks online for all Members willing/able to stick with us. Here's an update on the current situation at RCFN.Weiterlesen
Newsletter: 7 May 2020
A heart-felt THANKS to every one of our Members who stuck with us. YOU GUYS rock. Strict quarantine lifted as of Monday 11 May for current RCFN members, but we still have many restrictions. Here's the latest news from RCFN.Weiterlesen
Newsletter: 4 June 2020
Starting on Monday June 8th we can provide you with indoor Training again. So yes, that means our normal taught classes are back (check the schedule to see when we have WODs and Open Gym). Here's the latest news from RCFN!Weiterlesen