October 21, 2013

ELENA AND JACKIE

–

THIS WEEKS SCHEDULE:

Monday 7am:  Free Intro Class

Tell your friends to come check us out.

Tuesday 5pm:  OC Throwdown Qualifier, Ashlee Hegner vs. Rebecca Voigt

RXD Competitor, Ashlee Hegner will be performing the OC Throwdown qualifier WOD against Games Athlete Rebecca Voigt and other athletes at Citizen CrossFit.  Citizen just a few miles down the road from RXD, so come cheer her on.

Tuesday 6pm:  Free Intro Class

Tell your friends to come check us out.

Friday 7am:  Nutrition 101 Clinic

Nyra will be teaching you the basics on how to eat properly for health and weight loss.

Saturday, 8am:  Next Level Invitational Competition

Come to the Anaheim Sports Center, 1500 South Anaheim Blvd. Anaheim, to support our RXD athletes.  Some of them will be competing for the first time.

–

STRENGTH:

Front Squat

3@75%,

2@80%,

1@85%

3@80%,

2@85%,

1@90%

 –

WOD:

3 rounds of:

400m run

21 KB Swings (Fitness: 53/35) (Performance: 70/53)

–

Supplemental Performance Training

Back Squat

5@65-70%

3@75-80%

1@85-90%

–

Every 3 min. for 15 min:

Back Squat 3 reps @90%