March 11, 2013

WAIT…..HOW ARE THEY STANDING ON THE WALLS?

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CROSSFIT OPEN:  WEEK 1 RESULTS

We had an amazing start to the CrossFit Open with some amazing performances, PR’s, and a lot of support.  Remember we have four more weeks of Thursday night competitions.  All Thursday nights will be the same as last week at 6pm.

Here are the highlights after week one:

Team RXD is ranked 16th in Southern California, out of 177 teams.

Derek Kennedy is ranked 19th in Southern California out of 4800 men.

Ashlee Hegner is ranked 40th in Southern California out of 3000 women.

Congrats to all.

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IMPORTANT UPCOMING EVENTS THIS WEEK:

FREE MOBILITY/FLEXIBILITY CLINIC

Monday, March 11th at 7pm

This will be in lieu of our 7pm class.  Dr. Bill Porath of Synergy Sports Care will teach you how to stretch appropriately to gain adequate flexibility.

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FRIENDS AND FAMILY FREE DAY

Saturday, March 16th at 10am

Invite your friends and family that are interested in giving CrossFit a try to join you in a fun team WOD.

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STRENGTH WOD:

20 rm back squat (add 5-10 lbs from last week)

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CONDITIONING WOD:

AMRAP 8 minutes of:

200 Meter Run

10 Box Jump Overs (Must jump with both feet but do not have to come to full extension)

15 Hand Release Push-ups