October 23, 2017

We are approaching the date for the cutover to Wodify. As always, f you guys get confused or have questions or concerns, be sure to reach out to Bryan (bryan@crossfitrxd.com)… In the meantime, we need each member to do the following:

1. Respond to email and setup your new username and password.

2. Download the Wodify App from the App Store (look for attached image)

3. On the app, setup your payment method.

4. Complete the new waiver. (*do not use all caps, capitalize first letter in first name and last name*)

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Thank you for your patience and understanding as we all learn this together.

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A) EVERY 3 MINS FOR 5 SETS:

5 PUSH PRESS

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B) 21-15-9

ALTERNATING DB SNATCHES

HAND RELEASE PUSHUPS

400M RUN

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(SUPPLEMENTAL)

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A) SPLIT JERK (OFF BLOCKS)

1.1.1 AT MODERATE WEIGHT

X5 SETS

…REST 2-3 MINS…

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B) 4-8 STRICT PULLUPS (32X1)

…REST 2 MINS…

X4 SETS

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(BURN)

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:45 EACH MOVEMENT

CAL ROW

BURPEE BROAD JUMPS

KBS

DOUBLE UNDERS

…REST :45…

X4-5 SETS

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