Monday – 081913

(11 am Sunday Funday crew hitting up “Angie”!

RPCFO ‘Challenage’
-Box will be closed at 7 pm this Friday as we will be setting up for the competition that evening(So rest day open is from 4 pm to 7 pm)
-Competition will run from 9 am to 3 pm, with BBQ/social to follow
-Volunteers required for the following(number of people required in brackets) : Judging(12), set-up/take-down crew(10), pit crew(12), scorekeeper(1), admin/registration desk(2). I will have a sign-up on the whiteboard. Thank you to everyone who can help!
-Parking lot will be very full that day so arrive early to secure your spot. Parking is also available on the other side of alley.
-All athletes competing please submit your registration Monday
-WODs have been released and will be posted in lounge

Pull-Up Challenge : Day 19

Rest Day Options : Open Gym format(Hours are 9 am to 12 noon, 4 pm to 8 pm)
1. Make up missed WOD
2. Practice skills and weaknesses
3. Mobility
4. Rest and recover

*Rest day rules:
1. There are no set class times so come in on your own time and select one of the above options
2. You can choose to do your ‘own thing’ or ‘own WOD’ ONLY if you have completed all 3 of the previous days WODs
3. Check in with the coach on duty to let them know what you will be doing
4. Work out with a buddy and have fun!