Margaret, Charity, Ashley and Breana – FRIENDS AND FAMILY FREE DAY: Workout is performed in teams of two. All reps are shared and the run is done together. 18 Minute AMRAP of: 40 Jumping Lunges (Standing Lunges) 30 KB Swings (53, 35) 20...
Read moreKIM – BACK SQUAT Establish a 3RM – THE PEGASUS AMRAP 1 Minute: Thrusters (95/65) Immediately followed by: AMRAP 6 Minutes of: 5 Pull-ups 10 Power Cleans (95/65) 15 Double-unders – Cash out of: 50 GHD Sit-ups
Read moreOUR BEAUTIFULLY STRONG COACHES, NYRA AND MELISA. – BENCH PRESS Work up to a 3RM – SCREWBALL 8 Rounds of: 8 Wallballs (20/14) 8 Burpee Box Jumps (20″ all)
Read moreTeri – In 15 minutes, work up to a: Heavy Squat Snatch (but with good form) – Five rounds for time: 200m Run 7 Hang Squat Snatches (135/95) (Rest one minute between rounds)
Read moreJON AND DANIEL (on the rower) – Three Rounds for Time: 500m Row 21 Burpees 400m Run
Read moreIAN – OCTOBER’S COMMITMENT CLUB: The Commitment Club is a recognition given to RXD members that attend 14 or more classes per month. This month’s top client was Susy with 22 classes. Rich Y. Ashley O. Charity C. Rebecca S...
Read moreJAKE – YOGA CLASS SATURDAY: I hope you plan to join us Saturday morning for Yoga Class at 9am. We can all use a little extra time working on flexibility and body control/stabilization. Class fee $7. – MUSCLE TOE For time complete the...
Read moreNettie and Rebecca – Alive Awake 50 Burpees 100 Double Unders 300 Meter Row 40 Burpees 80 Double Unders 300 Meter Row 30 Burpees 60 Double Unders 300 Meter Row 20 Burpees 40 Double Unders 300 Meter Row 10 Burpees 20 Double Unders 300 Meter...
Read moreThe RXD crew at last weekends MBX Comp: Jake, Brenda, Erik, Dave, Ashlee, Bonnie and Matt. Our crew nearly swept the event, with Jake and Brenda taking 1st in the beginner division and Erik and Ashlee taking 2nd and 3rd in Advanced. –...
Read moreDAN – Free Intro Class Tonight at 6pm – For Form, Then Time: 30 Squat Clean & Push or Split Jerks (155/105) *Competitors use 185/130 (if you are not a competitor, but can do this weight with proper form you are welcome to do it...
Read moreA. J. – Free Introductory Classes: This week we have three Free Intro Classes scheduled this week for those of you that are interested or have friends interested in learning more about CrossFit RXD. Tuesday, October 30th at 6pm Friday...
Read moreAre you ready for the Great Pumpkin Challenge? (Photo from Halloween 2010) – 2012 Great Pumpkin Challenge WOD Using a pumpkin for the entire exercise, complete the following: Buy-in: 400m Pumpkin Run Four rounds for time of: 20 OH Pumpkin...
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