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