River Market Crossfit

Tuesday 5/14

Tiffany — Tue, 14 May 2013 18:51:31 +0000

4x4oo m run

2 min rest between

Spring Cleaning Challenge Week 2

Tiffany — Mon, 13 May 2013 17:39:38 +0000

Great job on the recipes last week everyone! They look delicious and I can’t wait to try some new things for dinner. Hopefully, this will help out anyone who gets bored or feels uninspired in the kitchen. On to week 2 challenge!

This week your challenge is to perform a random act of kindness each day. This act can be large or small. You can cook a meal for a friend, return runaway carts to the cart corrals in the parking lot, reach out to a new RMCF member, buy coffee for the stranger in line behind you, wipe down an entire rower at the box (encouraged!), send your sister/brother a letter just to say hi…the sky is the limit.

You can annotate your score sheet with your daily good deed. Let the good feelings flow!

check out more awesome things at www.instructables.com

RMCF Events This Week!!!

Tiffany — Mon, 13 May 2013 17:12:17 +0000

Friday, May 17 7pm: Paleo Cook Off! Bring your best paleo creation and put it to the taste test! This event is part of the Spring Cleaning Challenge, but all RMCF members are invited to participate. Spring Cleaners, this is a chance to grab some of that prize money!!! Paleo concoctions need to be grain, sugar, and dairy free. They do not need to be an original recipe. Please bring a copy of the recipe to the cook off. We will set up at RMCF directly after the 6 pm class is over, so feel free to be a little early.

Saturday, May 18, 4pm: Meshugge Summer CrossFit Melee- Come support the dozens of RMCF athletes participating in this unique team CF competition. You’ll see a swim relay and a surprise event involving lots of tires! Starts at 4pm.

Meshugge CrossFit at J Fit

5801 W 115th St, Overland Park, Kansas 66211

Monday 5/13

Tiffany — Mon, 13 May 2013 16:37:44 +0000

“Jackie”

1000m row
50 thrusters (45/35)
30 pullups

Wednesday 5/8

Tiffany — Wed, 08 May 2013 11:29:22 +0000

3 RFT

400 m run
5 MU
21 kbs (70/53)

Tuesday 5/7

Tiffany — Tue, 07 May 2013 16:44:28 +0000

CrossFit Total

Back squat max
Press max
Deadlift max

Spring Cleaning Weekly Challenge 1

Tiffany — Mon, 06 May 2013 21:43:28 +0000

Try at least 2 new Paleo recipes this week. Post your favorite to the comments section below.

This challenge, like all weekly challenges, will be worth 2 points.

Monday 5/6

Tiffany — Mon, 06 May 2013 15:43:40 +0000

Power Elizabeth

21-15-9

power clean (135/95)
ring dips

Friday 5/3

Tiffany — Fri, 03 May 2013 14:34:24 +0000

5×2 hang squat snatch

tabata

DU/kbs (70/53)

alternate 8 rounds of each

Thursday 5/2

Tiffany — Thu, 02 May 2013 15:48:03 +0000

Open Gym