KEVIN – FREE INTRODUCTORY SESSIONS: Got a friend ready to try CrossFit RXD? Invite them to one of our free classes this week. Tuesday, 4pm Wednesday, 6pm, Thursday, 6:30pm Friday, 7am – With a 20 minute clock running complete the...
Read moreThe OC Throwdown is this Saturday and Sunday. The event schedule has been released and is available at: OC Throwdown Schedule Come out and cheer on Coach Bryan and Coach Melisa as they battle some of the BEST in CrossFit. – Loredo Hero...
Read moreSIX THE HARD WAY: Team of two, shared reps, with one person working at a time: 6 x 6 minute AMRAPS. No rest between rounds. – 6 Minute AMRAP 25 Air Squats 25 Push-ups 6 Minute AMRAP 10 Hang Power Snatches (95/65) 10 Pull-ups 6...
Read moreFLASHBACK FRIDAY: This photo was taken during the 2011 CrossFit Open. Recognize any of these faces? We had some friends from CrossFit Proper join us that night to do the qualifying WOD. – For time: 30 Back Squats (Advanced 225/155)...
Read moreR.C. doing…..pull-ups??? Strength WOD: Four sets of: 5 Push Presses (heavy as you can with good form, no push jerk!) (rest 90 seconds) 10 Strict Toes to Bars (rest 90 seconds) – Conditioning WOD: 5 Rounds for time: 200 Meter Run 10...
Read moreANDREW – Strength WOD: Take 15 minutes to work up to a heavy Power Clean and Jerk – “Up Ladder 8” Power Clean (155,105) Front Squat Jerk Perform 1 rep of each, 2 reps of each, 3, 4, 5…. Score is how high you climb in...
Read moreJAKE DEMONSTRATING A LITTLE FUNCTIONAL MOVEMENT – Schedule Reminder: Monday: 6am, 8am, 10am, Noon Tuesday: CLOSED Wednesday-Friday: Regular Schedule – Strength WOD: Take 15 minutes to work up to a heavy 1 rep Front Squat –...
Read more– SATURDAY TEAM WOD TEAM EVA Team of 2, run together, one person working at a time on KB and Pull-Ups Five rounds for time: 800m Run 30 KB Swings (70/53) 30 Pull-ups
Read moreOC Throwdown, January 2012 Merisa, Melisa, Bryan, Nyra, Rebecca and Alicia – 2013 OC Throwdown January 12th & 13th at The OC Fairgrounds in Costa Mesa This is going to be the biggest competition in the West outside of The CrossFit Games...
Read moreMike doing a holiday shoveling snow WOD. Now thats Functional Fitness. – Strength WOD: Three sets of: Bench Press x 8-10 reps @ 20X1 (Dumbbell or Barbell) (Rest 60 seconds) Pull-Ups x 6-8 reps @ 2111 (Rest 60 seconds) Plank from Elbows x 60...
Read moreWE HOPE YOU ALL HAD A MERRY CHRISTMAS SURROUNDED BY FAMILY AND FRIENDS. NOW LETS GET BACK TO WORK! – Strength WOD: Take 15 minutes to build up to a HEAVY Back Squat x 1-2 reps – Conditioning WOD: “Slim for the Chimney Challenge...
Read more– REMINDER: Due to Christmas Eve, we will only have classes at 6am, 8am, 10am, and Noon. – The 12 Days of CrossFit: 1 – Clean & Jerk (135/95) 2 – Front Squats (135/95) 3 – Deadlifts (135/95) 4 – Bar Facing...
Read moreCrossFit RXD © 2016 All Rights Reserved
