November 7, 2013

New coaches

You may have noticed these guys helping out around the gym recently.

I would like to introduce RXD’s newest coaches:  DAVID, IAN and VINCE.

Starting next week our coaching schedule will change, so expect see some new faces at a in your classes.


Friday at 7pm:  Dodgeball

Sunday at 11am: Veteran’s Day WOD and BBQ

*Please RSVP for the Veteran’s Day WOD on Zen Planner so we can order food.


Five rounds of:

Every 4 minutes:

Run 400m

10 T2B*

(Rest remaining time)

Score is slowest round.


Scale is 15 two touch sit-ups.

Supplemental Performance Training:

Block Snatch Pull + Snatch

(Bar on box  @ below knee)

2 sets x 2 reps @75%

2 sets x 2 reps @80%

Do not link reps!

Perform pull and snatch per rep.


Heaving Snatch Balance

3 sets x 4 reps @65%