Monday

Announcements This Saturday is the Row-Raiser event at RXD. You can still register , up to the morning of the event. Get registered at www.dancerlove.org event page. Starts at 8:30am. Crossfit RXD – NC30 View Public Whiteboard Warm-up...

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Sunday

Announcements This Saturday is the Row-Raiser event at RXD. You can still register , up to the morning of the event. Get registered at www.dancerlove.org event page. Starts at 8:30am. Crossfit RXD – NC30 View Public Whiteboard Warm-up...

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Sunday

Announcements This Saturday is the Row-Raiser event at RXD. You can still register , up to the morning of the event. Get registered at www.dancerlove.org event page. Starts at 8:30am. Crossfit RXD – NC45 View Public Whiteboard Warm-up...

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Sunday

Announcements This Saturday is the Row-Raiser event at RXD. You can still register , up to the morning of the event. Get registered at www.dancerlove.org event page. Starts at 8:30am. Crossfit RXD – RXD Burn View Public Whiteboard Workout...

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Sunday

Announcements This Saturday is the Row-Raiser event at RXD. You can still register , up to the morning of the event. Get registered at www.dancerlove.org event page. Starts at 8:30am. Crossfit RXD – Strength & Conditioning View Public...

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Sunday – REST DAY

Announcements This Saturday is the Row-Raiser event at RXD. You can still register , up to the morning of the event. Get registered at www.dancerlove.org event page. Starts at 8:30am. Crossfit RXD – Renegade Training View Public...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES (or 3 rounds) 10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling) 25’ Butt Kickers/25’ High Knees 10 Alt. Groiners *25’/25’ OH...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES* 10 Alt. Step-ups → Box Jumps 10 KB Sumo Deadlift → KB SDHP 10 Air Squats → MB Thrusters *Switch movements at 3:00 into AMRAP. Strength Deadlift...

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Saturday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 12 DB Front Squats :30 Hard Sprint on Bike STATION 2 AMRAP 12 DB Power Clean :30 Front Rack Hold...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-Downs Workout Metcon (Time) EVERY 3 MINUTES FOR 30...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for reps) 3 SETS FOR MAX REPS 2:00 Cal Row 1:30 TTB 1:00 Alt. DB Snatch (50/35) -Rest 2:00 b/t Sets- B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 5 DB...

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