March 4, 2013

Merisa and Melisa finished 4th in this weekends Femme Royale Women’s Comp.

CONGRATS GIRLS!

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THURSDAY’S SCHEDULE CHAGE:

The CrossFit Open starts this Thursday and runs for five weeks.

During this time, we will be adjusting the Thursday night class schedule to allow for the Open Competition.

6AM-4PM:  Standard Class Schedule

4PM-6PM: Open Gym

(Open competitors should use this time to warm-up, stretch and mobilize for the Open WOD)

6PM-8PM: CrossFit Open Heats

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NOT COMPETING IN THE OPEN?  NO PROBLEM.

We need to create ENERGY and a competition feel.  Please come to cheer your RXD Athletes on and to assist in judging and counting reps.

STRENGTH WOD:

20 RM Back Squat (add 5-10 lbs from last week)

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CONDITIONING WOD:

AMRAP 10 Minutes:

15 Burpees

50 Double Unders