Tuesday

Announcements Holiday Schedule: Closed Thanksgiving Friday: 8am and 10am class only Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for weight) 4 SETS 7 High Hang Power Cleans 7 Push Press -Rest as...

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Tuesday

Announcements Holiday Schedule: Closed Thanksgiving Friday: 8am and 10am class only Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 Alt. Groiners 8 Jump Squats 8 Glute...

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Monday

Announcements Holiday Schedule: Closed Thanksgiving Friday: 8am and 10am class only Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10/8 Cal Row 5...

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Monday

Announcements Holiday Schedule: Closed Thanksgiving Friday: 8am and 10am class only Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS 25 Single Unders 10 Push-ups 25 Single Unders 15 Russian KBS Strength Bench...

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Monday

Announcements Holiday Schedule: Closed Thanksgiving Friday: 8am and 10am class only Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (2 Rounds for distance) 2 SETS 7:00 Ski 7:00 Bike 7:00 Row -5:00 Rest b/t...

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Monday

Announcements Holiday Schedule: Closed Thanksgiving Friday: 8am and 10am class only Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – Row (EZ → Moderate → Hard)...

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Monday

Announcements Holiday Schedule: Closed Thanksgiving Friday: 8am and 10am class only Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 5 Ring Rows 5 Inch Worms w/pus-up 1:00 Row 10 KB Sumo Deadlift...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! into… 2 SETS – Barbell Warm-up 7 Romanian Deadlifts (slight bend in the knee) 7 Bent Over Rows (focus on engaging the lats) 7 Back Squats...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Option #1: Play a game! or… Option #2: General Warm-Up 3 Rounds 1:00 Row (Easy-Moderate Pace) 5 Push-Ups to down dog (can be done from the knees) 5/5 Single Arm...

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Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Max Wall Balls… Every minute perform 5 Burpees STATION 2 Max Cal Bike Every minute perform 5 Burpees...

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