October 31, 2012: HAPPY HALLOWEEN!

The RXD crew at last weekends MBX Comp: Jake, Brenda, Erik, Dave, Ashlee, Bonnie and Matt.

Our crew nearly swept the event, with Jake and Brenda taking 1st in the beginner division

and Erik and Ashlee taking 2nd and 3rd in Advanced.

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IMPORTANT SCHEDULE CHANGE:

There will be no 6pm or 7pm class tonight because of Halloween.

Our staff needs to get home early to trick or treat before all the good candy is gone.

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HIGH BAR BACK SQUATS:

1.  Every 30 seconds for 2:00, 1 rep at 70% (5 total reps)

Rest 2:00

2.  Every 45 seconds for 2:15, 1 rep at 75% (4 total reps)

Rest 3:00

3.   Every 60 Seconds for 2:00, 1 rep at 80% (3 total reps)

Each set is done without re-racking the barbell.

That means you will be holding the barbell for the entire 2:00-2:15 minutes.

Percentage based of 1RM.

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Perform the following for time:

30-20-10

One arm dumbbell snatches (HEAVY)*

Box jumps (24/20)

*Alternate arms for the dumbbell snatches as needed.