September 10, 2013

THUMBS UP FOR RXD! – BOWLING NIGHT: This Friday is bowling night at the Concourse Bowling Alley near the gym.  Be there. – STRENGTH: Push Press: 5 sets of 5 reps @75% of 1RM – WOD: AMRAP 8 minutes 7 Ground to OH...

Read more

September 9, 2013

RICH LIFTING BIG WEIGHT – STRENGTH: Weighted Pull-Ups: Four Sets of 3 Reps – WOD: Three rounds for time: 21 Thrusters (95/65) 400m run – Performance Supplemental Training: Build to a Heavy Snatch, then: EMOM 8 minutes Snatch 2...

Read more

September 6, 2013

HENDO AND KYRA (FATHER AND DAUGHTER) – Strength: 4 sets of Clean & Jerk, 1.1.1 *3 reps, consisting of 3 singles dropping bar for 10 seconds between reps.  – WOD: 10 deadlifts 80 double-unders 8 deadlifts 60 double-unders 6...

Read more

September 5, 20

COACH EAMON TEACHING ROPE CLIMBS – WOD: CF Open 11.5 AMRAP 20 minutes 5 Power Cleans (145/100) 10 Toes-to-bar 15 Wallballs (20/14)  – Performance Supplemental Training: 5RM Front Squat  – 15 minutes of handstand walk practice or...

Read more

September 4, 2013

SUMO-DEADLIFT HIGH PULLS – STRENGTH: Fitness: OH SQUAT, 5 sets of 3 reps Performance:  5 Sets of, 3 Snatch-grip Push Press + 1 OH squat Increase weight each set to heavy as possible.  – WOD: AMRAP 8 minutes: 3,6,9,12,15…….climbing...

Read more

September 3, 2013

BFF’S: KATIE AND JIN – WOD: HERO WOD: COE 10 Rounds for Time: 10 Thrusters (95/65) 10 Ring Push-Ups (Fitness: Hand Release Push-Ups) – Performance Supplemental Training: EMOM 8 minutes: 3 reps Snatch @ 75% – In 5 sets...

Read more

September 2, 2013

FATHER & DAUGHTER (Rodrigo and Ava) – SCHEDULE REMINDER: There is only an 8am and 10am class today.  There is also Open Gym at 9am and 11am. We hope you have an amazing Labor Day with family and friends. – STRENGTH: Take 25...

Read more

August 30, 2013

VICTORIA LEARNING TO CLIMB FOR THE FIRST TIME. – STRENGTH: Fitness and Performance: Take 10 minutes to work up to a 1RM Clean Take 10 minutes to work up to a 1RM Front Squat  – WOD: Fitness: AMRAP 8 Minutes 6 Thursters (95/65) 9...

Read more

August 29, 2013

PETE Chest to deck push-up! – SUNDAY:  ORANGE STREET FAIR Meet at RXD at 4pm and we will carpool over in taxis. MONDAY:  CLASS SCHEDULE ANNOUNCEMENT Due to the Labor Day Holiday, there will only be an 8am and 10am class, as well as Open Gym...

Read more

August 28, 2013

JOE, CHARITY, TERI AND HOMER – SUMMER SHAKEDOWN TEAM COMPETITION Saturday, August 31st Red Wolf CrossFit, Huntington Beach RXD Team Renegade: Andrew, Erik, Ashlee and Merisa Heat times: 11:15am, 2pm and 4:45pm Coach Melisa will be competing...

Read more

August 27, 2013

JASON AND ED – STRENGTH: Fitness: Power Clean to Hang Squat Clean:  5 sets of 2 Reps Drop between each rep.  A rep is both movements. Build up to heavy, but maintain proper form. – Performance: Two Position Clean:  Floor then Hang...

Read more

August 26, 2013

SPRINT!!!!! LANDON, RYAN, MERISA, BOB, PETE, TERI, NICOLETTE, JAKE – FREE INTRODUCTORY CLASSES THIS WEEK:      Monday, August 26th at 7am Tuesday, August 27th at 6pm Saturday, August 31st at 11am – WOD: Fitness: AMRAP 15 Minutes 5...

Read more
Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806