December 27, 2013

cynthia

Congrats to Cynthia and Mike on their recent engagement.

SHE SAID YES!!!

CROSSFIT RXD MOMS AND DADS:

If you need to pack up some of the kids old toys to make room for all the new ones, please feel free to donate a few to the RXD Kid’s Room.

PLEASE REMEMBER:

  • Toys must be clean
  • Toys must be working
  • No toys with small parts that could be a choking hazard for small children.
  • No toys with lots of pieces, like puzzles, as they will be scattered and lost.
  • Toys should be age appropriate for 3-7 years.

STRENGTH:

5 sets:

Bench Press 3-5 reps

(30 seconds rest)

Strict Pull-Ups 5-10 reps

(2 minutes rest)

WOD:

Fitness:

21-15-9

Deadlift 225/155

Box Jump 24/20

 –

Performance:

21-15-9

Deadlift 275/185

Box Jump 30/24

Supplemental Performance Training:

EMOM 12 minutes

1 Snatch 70%

4x 15 reps DB flyes

These should be performed on a flat bench.

Keep it light and maintain form.

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806