September 12, 2013

JIN, HAILEY, RACQUEL, STEVE, CATHY – STRENGTH: Fitness: Front Squat Five sets of 3 reps Performance: Six sets of:  Push Press + Push Jerk + Split Jerk Build to heavy as possible for a clean set. WOD: 8 X 250m Row (Performance: 1 minute...

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September 11, 2013

  9-11-01: NEVER FORGET Please take a moment today to remember where you were and how you felt on that dreadful day.  Remember the victims that died and the heroes that stepped forward to help those in need.  Also remember that we still have...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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