December 27, 2013

Congrats to Cynthia and Mike on their recent engagement.

SHE SAID YES!!!

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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.

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STRENGTH:

5 sets:

Bench Press 3-5 reps

(30 seconds rest)

Strict Pull-Ups 5-10 reps

(2 minutes rest)

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WOD:

Fitness:

21-15-9

Deadlift 225/155

Box Jump 24/20

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Performance:

21-15-9

Deadlift 275/185

Box Jump 30/24

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Supplemental Performance Training:

EMOM 12 minutes

1 Snatch 70%

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4x 15 reps DB flyes

These should be performed on a flat bench.

Keep it light and maintain form.