March 11, 2013
WAIT…..HOW ARE THEY STANDING ON THE WALLS?
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.
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.
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.
20 rm back squat (add 5-10 lbs from last week)
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