Announcements Friends and Family Free Day This Saturday at 10am All are welcome to join us for a FREE class. Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00...

Announcements Friends and Family Free Day This Saturday at 10am All are welcome to join us for a FREE class. Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike or...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) With a light bumper plate… AMRAP x 5 MIN 10 Plate Deadlifts 10 Plate Push Press 10 Air Squats 10 Bicycle Kicks Workout Metcon (4 Rounds for reps) 4 SETS 1:00 MAX...

Crossfit RXD – Renegade Training View Public Whiteboard

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 1:00 Bike 10 Samson Lunges (Focus on opening hip flexors) 10 Alt. Scorpion Stretches (Focus on chest/shoulder opening) -quick rest- 1 ROUND… 1:00...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10...