Box Brief

**RCFBC closes at 1pm TODAY, so no classes after the noon class.  We will still have the 4:45PM at SciCoh though.

Hi Folks!

We want to make sure that 1) You can do the classes you want on Saturday and 2) We have a few people in all classes throughout the day. To do this, we have opened online sign-ups to YOU!

Please sign-up for your class ahead of time.

We have caps on both our online sign-ups and the actual class sizes that day. Caps are below:
CrossFit (6 online/20 day of), CF Kids (6/20), Bootcamp (6/10), Yoga (3/9), Little Yogis (3/9), Cycling (8/20)

NOTE: We will cancel all regular classes at both boxes Saturday. Also, I’m still working on CF programming for that day, but don’t expect complex things since noobs will be present 🙂

The sign up links are under the members’ area on our website and can be found here:


Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.