August 23, 2012

The RXD pull-up rig has been reassembled at the new gym.   On Friday at 6:30pm, we will need over 15 people to move the rig in place.   Please come lend a hand and get a sneak peak at your new gym. WOD: On the minute for 21 minutes perform 2 reps...

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August 21, 2012

  Hi-Hang Clean 15 Minutes to practice or work up to a heavy single rep. Remember, no use of the hip.  Just shrug and speed under the bar. 12 Minute AMRAP of: 10 KB Clean & Jerk (Left Arm) 15 KB Swings 10 KB Clean & Jerk (Right Arm)...

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Moving Starts This Week!

Pardon Our Dust: The time has finally come!  We will start the moving process this week.  On Wednesday we will disassemble the pull-up/squat racks and transport them to the new gym to reassemble them.  On Friday, most of our old rubber mats will...

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August 20, 2012

Back Squat: 5 reps @80%, 3 reps @ 90%, 2 reps @95%, 2 reps @100% Percentages are based off your 3 rep max. Rest 2:00 minutes between sets Then: Four Rounds For Time of: 5 Muscle-ups 10 Front Squats (135/95) 30 Double-unders

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Fish Oil: 101

The Importance of Fish Oil       There are few nutritional supplements out there that have been as widely studied at Fish Oil and none can compare to the overall health benefits they offer.  Fish Oil truly is a WONDER DRUG...

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August 17, 2012

  CF RXD Family feud 04.15.12 from CrossFit RXD on Vimeo. This is an amazing video of our Family Feud, a members only competition.  This video really gives you a sense of what RXD is all about.  Please share this post and video with your...

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August 16, 2013

Back Squat: 3 x 5 reps @ 75%, 2 x 5reps @ 80% Rest 2:00-3:00 between sets Percentages are based off your 3RM Then: 3 rounds for time of: 20 BB OH Reverse Walking Lunges 115/75# (20 total lunges) 25 Lateral Burpees Notes: Reverse Walking Lunges...

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August 15, 2012

Happy Anniversary Nyra! I would like to take this opportunity to wish my beautiful bride, Nyra, a Happy Anniversary.  Nyra and I have been married for 13 wonderful years.  I am not sure how I deserve it, but God has seen fit to bless me with an...

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August 14, 2012

New CrossFit RXD Bumper Stickers are in stock and best of all they are free.   Get yours today and STICK IT! Dirty Anchor 3 Rounds For Time: 400 Meter Run 10 Kettlebell Swings (70, 53) 10 Burpees 10 Chest to Bar Pull Ups 10 Box Jumps (24, 20)

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