Announcements Join us on Memorial Day, May 27th at 10am, as we honor our fallen brothers and sisters by completing the Memorial Day MURPH workout. All are invited and the workout can be scaled to all levels. Crossfit RXD – Strength &...

Announcements Join us on Memorial Day, May 27th at 10am, as we honor our fallen brothers and sisters by completing the Memorial Day MURPH workout. All are invited and the workout can be scaled to all levels. Crossfit RXD – Strength &...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (4 Rounds for reps) 4 Rounds for total reps: 1 minute at each station -Power Cleans (135/95) -Pullups -Thrusters (135/95) -Assault Bike Calories -rest 1 minute...

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Front Squat (4 x 6 reps) rest 1 minute A2: Ring Rows (4 x 8-10 reps @ 3111 tempo) rest 1-2 minutes Metcon (Time) Five rounds for time: 15 Wallballs (20/14) 10 Box Jump...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Two rounds: 800 meter run 100 double unders 10 rounds of Cindy *1 round of Cindy = 5 pull-ups, 10 pushups, 15 squats *35 minute time cap