May 17, 2016

kids 2

 

What an amazing showing for our new CROSSFIT KIDS PROGRAM. Thank you Coach (Ms.) Christine for leading the little ones. I know they had a blast!

Don’t forget, it’s the big kids (10-13 year olds) tomorrow from 3:45-4:15. Give it a try for the next two weeks, ITS TOTALLY FREE!


TRANSFORMATION TUESDAY:

Justin Wang

This week RXD wants to highlight Justin Wang, a long time member of RXD. Since beginning the RP Challenge he has lost 12 lbs of fat, 7% loss overall and gained 3 lbs of muscle. I will let you read his thoughts on his changed lifestyle:

“Just wrapped up the RXD 90 day Renaissance Periodization diet challenge and I have to say I’m extremely satisfied with the results!! Thank you Coach Nyra for organizing this challenge to help us learn how to properly fuel ourselves with food in our pursuit of physical fitness and health! You are yet another reason why Crossfit RXD sets the bar for value provided to its members!”

I couldn’t have said it better myself. Thank you, Justin, for the shout out and for speaking so highly of our gym. You look amazing and we appreciate you as a member. Keep up the hard work, we can’t wait for the next transformation picture! #RXDDIFFERENCE


 

(WOD)

 

A) COMPLETE 5 SETS:

500 M Row

20 Wallball Shots (20/14)

15 C2B Pullups

…Rest 2 Mins…

 

 

(SUPPLEMENTAL)

 

A) CLOSE GRIP BENCH PRESS:

15 Mins to find 1RM

…Rest 5 Mins, then…

 

B) CLOSE GRIP BENCH PRESS MAX REPS:

Use 85% of A (30×1) and have a spotter

 

C) DUMBBELL REAR LEG ELEVATED SLIT SQUAT:

Find 8RM on each leg

 

D) POWELL RAISES MAX REPS:

Use 10% of Close Grip Bench 1RM, stop at 8 reps

 

 

 

 

 

 

 

 

 

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