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December 2017

Dec 25th,2017


Merry Christmas, Everyone. Closed today and New Years Day. Regular Hours the rest of the week.

Dec 25th,2017 2017-12-25T08:37:29+00:00

Dec 22nd, 2017


RXD 5 Rounds 5 Negative Pull-ups (toes down) 50ft Straight leg bear crawl Run To Light Pole Fitness 5 Rounds 5 Negative Pull-ups 3 Floor Around the Worlds – Feet on the box. Run to Light Pole   Fun little workout right before the weekend. Buckle up. This is for quality. Make it pretty.  

Dec 22nd, 2017 2017-12-21T14:36:07+00:00

Dec 21st,2017


RXD 20 Double KB swing 24/16kg 400-m Run 20 Anchored Sit-ups (Weighted) 3 rounds Fitness 15 Good Mornings 200-m Run 15 Anchored Sit-ups 3 rounds Hello quads, hamstrings and hip flexors! That’s the speech bubble that pops up in our heads when we see this workout. Tomorrow you can take a break from the lower [...]

Dec 21st,2017 2017-12-17T10:23:46+00:00

Dec 20,2017


RXD Hang Squat Clean 2-2-2-2-2 Fitness Hang Power Clean 4-4-4-4-4-4 Single-modality day today with the Hang Squat Clean. For some people, going from the hang can feel a little easier. This is because it eliminates the first pull off the ground, so they have less to think about and physically do. For this reason, it [...]

Dec 20,2017 2017-12-20T11:51:02+00:00

Dec 19th,2017


RXD 500-m Row 8 Power Snatches (115/75 lb.) 16 Knees-to-Elbows 4 rounds OR 2-k Row Then, 4 rounds of: 8 Power Snatches 16 Knees-to-Elbows Fitness 500-m Row 8 Power Snatches 8 Hanging Leg Raises 4 rounds OR 2-k Row Then, 4 rounds of: 8 Power Snatches 8 Hanging Leg Raises Today’s theme is Pulling and [...]

Dec 19th,2017 2017-12-17T09:45:54+00:00

Dec 18th,2017


RXD 1 min. Back Squats (95/65 lb.) 1 min. Push-ups 1 min. Thrusters 1 min. Rest 3 rounds Fitness 1 min. Back Squats 1 min. Push-ups 1 min. Thrusters 1 min. Rest 3 rounds We hope everyone has their Squatting pants on today. 🙂 Double Squats and double pressing. Back Squat and Thrusters, Thrusters and [...]

Dec 18th,2017 2017-12-17T09:43:47+00:00

Dec 15,2017


RXD 30-60-90-120 sec. Double-unders Ring Hold Burpees Ring-Row Hold Rest Fitness 30-60-90-120 sec. Single-Unders Ring Hold Burpees Ring-Row Hold Rest Today, athletes will alternate a highly metabolic and demanding movement followed by a static hold. We wanted to increase the time each round because it isn’t often we go up in time (or reps), so [...]

Dec 15,2017 2017-12-12T07:19:52+00:00

Dec 14,2017


RDX Back Squat 4-4-4-4-4-4 Fitness Back Squat 4-4-4-4-4-4 It’s Back Squat day! This week is doing a number on the lower body. We almost always give it a break from either hinging (think Deadlift) or Squatting, but this week didn’t turn out like that, so make sure everyone is being smart with their recovery. We [...]

Dec 14,2017 2017-12-12T07:07:46+00:00

Dec 13th,2017


RDX 21-15-9 V-up Power Snatches (115/75 lb.) Fitness 21-15-9 Sit-ups Power Snatches   A quick little Gymnastics/Weightlifting couplet today with the good ol’ CrossFit rep scheme, 21-15-9. We still haven’t lifted anything THAT heavy this week. We are leaving that for tomorrow. The Snatch load should be moderate. This workout should be about speed and [...]

Dec 13th,2017 2017-12-12T07:04:18+00:00

Dec 12,2017


RXD 12 Front Squats (95/65 lb.) 24 Box Jumps (24/20 in.) 12 OH Squats 5 Rounds Fitness 8 Front Squats 16 Fast Feet 8 OH Squats 5 Rounds Double whammy with the lower body today! Athletes may be sore from yesterday’s Step-up/Row combo, so make sure you give the lower body a little extra attention [...]

Dec 12,2017 2017-12-11T21:58:12+00:00