– Five rounds for time: 7 Hang Power Cleans (185/115) 11 Handstand Push-ups – NEXT WEEK IS THE CHRISTMAS PARTY: Starting Monday, we will begin collecting payment for the Christmas Party. We will accept cash, check or credit card. We...
Read moreCAN YOU NAME THIS MEMBER? – Today is the final day to pre-order your RXD Sweatshirts. Get you name on the list so you can stay warm before and after your workouts. – Tomorrow is the final day to RSVP for the Christmas Party. –...
Read moreCongratulations to Jon and, his wife, Joslen, on the birth of their newest son, Jett Tripp. – Strength WOD: Three sets of: Deadlift, 6-8 reps @ 20X1 Rest 60 seconds Single Arm Shoulder Press x 6-8 reps each arm Rest 60 seconds Double-under...
Read moreCALEB Starting them young at RXD – November Commitment Club: The Commitment Club is a recognition given to RXD members that attend a minimum of 14 group classes a month. These clients have demonstrated a commitment to achieving their...
Read moreANDY – GOT A FRIEND INTERESTED IN CROSSFIT? This week we have several FREE INTRODUCTORY CLASSES available. If you know someone that may be interested please encourage them to attend one of these classes: Wednesday, December 5th at 6pm...
Read more– 9am Yoga Class with Coach Emily Please bring $7 for the coaching fee – Saturday Team WOD Team McGhee Teams of two, work is split by alternating rounds. AMRAP 30 minutes 5 Deadlifts (275/185) 13 Push-ups 9 Box Jumps (24/20)
Read moreHOMIE GOT MUSCLES! – MOBILITY: 15 Minutes of mobility drills, rolling, stretching, etc. Flexibility is our friend. – Nancy 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95,65)
Read moreANDY AND EDDIE – SCHEDULE REMINDER: Yoga Class, Saturday at 9am. Bring $7 for coaching fee CHRISTMAS PARTY UPDATE: We have officially gone over 60 guests confirmed for the Christmas Party, December 14th. You have until December 7th to...
Read moreIT’S GETTING COLD OUT, DO YOU HAVE YOUR RXD SWEATSHIRT? A sign up list to order your RXD sweatshirt is posted at the gym. – The Chief Five rounds, three minutes per round with one minute rest between rounds. Each round complete AMRAP...
Read moreFELIZA – STRENGTH Three sets of: Back Squats 8-10 reps (GO HEAVY!) (Rest 90 seconds) Strict pull-ups 8-10 reps (Rest 90 seconds) – CONDITIONING For time: Row 20 Calories 30 Burpees 30 Toes to Bar 30 Overhead Walking Lunges with 45/25...
Read moreRAVI AND COACH JP – Six rounds for total reps: Each round is 2 minutes: Run 200m Then AMRAP KB Swings (53/35) with remaining time. (Rest 2 minutes between rounds)
Read moreMATT – TEAMS OF TWO, SHARED REPS: Three rounds for time of: 60 Pull-ups 80 Sit-ups 60 Overhead Squats (75/55) 80 Double-unders
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