May 4, 2016

5AM CLASS ANNOUNCEMENT

Starting May 16th, we will be adding a Tuesday 5AM class that will be coached by the lovely and talented Coach Kristi.

NEW CROSSFIT KIDS AT RXD

As many of our staff are parents, we clearly see how fun and beneficial this will be for the little humans!

The program will begin the week of May 16. There will be a two week FREE trial from May 16 – May 26. Regular memberships will kick off in June ($80/Mo).

Ages 5-9 will be held Monday and Wednesday from 3:45-4:15PM

Ages 10-13 will be held Tuesday and Thursday from 3:45-4:30PM

During the RXD Kids’ Classes, we ask that all adults cease from Open Gym-time and/or loud clanging and banging of weights. We really want the little ones to be able to focus on the instruction being given to them in a safe, encouraging, and distraction-free atmosphere.

Coach Christine has much experience with CrossFit Kids (she helped start-up CrossFit Kids at her previous gym) and will be heading this up so for any further questions/details, email her at Christine@crossfitrxd.com or info@crossfitrxd.com.

(WOD)

A1) BACK SQUAT 8-10 REPS (20X1)

…Rest 1 Min…

A2) WEIGHTED PULLUPS (4-6 REPS)

…Rest 1 Min…

B) COMPLETE 3 SETS:

10 Burpee Box Jumps (24/20)

15 Toes to Bar

20 Alternating DB Snatches

(SUPPLEMENTAL)

A) CLEAN PULL:

5,5,5,5 @80%

…Rest 2 Mins…

B) ACCUMULATE 3 MINS:

Farmers Walk (heavy)

(BURN)

A) AMRAP 18 MINS:

12 Calorie Air Dyne

10 Goblet Squats

300M row

10 No Pushup Burpees

200M Run