Clik here to view.
Athlete of the Month March 2022
“Autumn is a joy to coach. She takes cues and immediately applies them to her training. Consequently, the quality of her movement is always on the rise. It’s great to be part of her fitness journey.”...
View ArticleClik here to view.
Athlete of the Month Feb 2022
We’re proud to announce Saed Reyes as Athlete of the Month for February 2022. “The one thing (among many) i love about Saed is her eagerness to learn and her ability to be coached. She is so open to...
View ArticleClik here to view.
Friday 20220121
Strength – Deadlift (5×5) 5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)* Complete a set on the 2 minutes * Workout – Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead...
View ArticleClik here to view.
Thursday 20220120
Workout Metcon (Time) MOCKINGBIRD Teams of 24 Rounds40 Synchro Air Squats20 V-Ups (Partner holds a plank on elbows)40 Pull-Ups (split as desired) Individual Option:4 Rounds40 Air Squats20 V-Ups20...
View ArticleClik here to view.
Wednesday 20220119
Announcement Happy Birthday Erik Meadows!! (not shown) Strength – Power Snatch (10×5) Every Minute (10:00)5 Power Snatch– Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout –...
View ArticleClik here to view.
Tuesday 20220118
Workout – Metcon (No Measure) KINGPIN 100 Double Unders20 Thrusters (95/65)– @5:00 –90 Double Unders18 Thrusters (95/65)– @10:00 –80 Double Unders16 Thrusters (95/65)– @15:00 –70 Double Unders14...
View ArticleClik here to view.
Friday 20220114
Strength – Deadlift (1×1) Deadlifts:– Heavy Single (10-12 minutes)* Rest a little longer than normal between sets when you reach heavier weights * Workout – CrossFit Games Open 13.3 (AMRAP – Rounds...
View ArticleClik here to view.
Thursday 20220113
Announcement Happy Birthday Ian McKenzie!! Workout – Metcon (Time) LIZARD 4 rounds25/20 Calorie Bike or 35/30 Calorie Row25 V-Ups or 25 GHD25 Dumbbell Bench 50s/35s or 25 Push-Ups25 Ring Rows or 25...
View ArticleWednesday 20220112
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Assault/Echo Bike (each pace) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps...
View ArticleClik here to view.
Tuesday 20220111
Announcement Happy Birthday Dylan Baker!! Strength – Bench Press (1×1) Bench Press:– Heavy Single (10-12 minutes)* Rest a little longer than normal between sets when you reach heavier weights *...
View ArticleSaturday 20220108
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** Warm-Up (let’s get really warm !!) 21-15-9 (Women’s Calories 16-12-8) Calorie Machine (any...
View ArticleClik here to view.
Friday 20220107
Workout – Metcon (AMRAP – Rounds and Reps) TOMBSTONE 11.1/14.110:00 Amrap30 Double Unders15 Power Snatch (75/55) TARGET SCORETarget number of Rounds: 7+ roundsMinimum number of Rounds before scaling:...
View ArticleClik here to view.
Thursday 20220106
Workout – Metcon (Time) SOLDIER Every 4:00 (5 rounds)15 Wall Balls (20/14)10 Ring Row – Feet Elevated or 10 Barbell Bodyweight Rows – Feet Elevated10 Deficit Pushups (45’s/25’s)5 Burpee Box Get-Overs...
View ArticleClik here to view.
Wednesday 20220105
Workout – Metcon (Time) TERMINATOR 50’ Double Dumbbell Front Rack Walking Lunge (50s/35s)20 Double Dumbbell Deadlifts (50s/35s)10 Bar Muscle Ups OR 30 Chest to Bar -Rest 2:00- 100’ Double Dumbbell...
View ArticleClik here to view.
Tuesday 20220104
Workout – Metcon (2 Rounds for reps) SNOOPY 10 min AMRAP12/9 Calorie Row12 Handstand Push-Ups12/9 Calorie Row4 Power Cleans (185/125) -Rest 4 Minutes- 10 min AMRAP12/9 Calorie Row erg (OR 12/9 Calorie...
View ArticleClik here to view.
Monday 20220103
Workout Metcon (Time) NOAH’S ARK Teams of 2 (1:1)50-40-30-20-10 Calorie Assault Bike* *40-32-24-16-8 Women’s Calories TARGET SCORETarget time: 16-18 minutesTime cap: 22 minutes Scaled Options Teams of...
View ArticleClik here to view.
Athlete of the Monday January 2022 Lenet Rivas
Name: Lenet Rivas How long have you been doing CrossFit? 8 years How long at CrossFit Rx? 6 years What is the best advice that you have received in CrossFit? Go at your own pace and modify as needed....
View ArticleClik here to view.
Friday 20211231
Workout – Metcon (Time) WHO YOU GONNA CALL? For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (95/65) 15 Wall Balls (20/14) TARGET SCORE Target time: 10-12 minutes Time cap: 15 minutes SCALED...
View ArticleClik here to view.
Thursday 20211230
Workout – Metcon (Time) HE SLIMED ME Teams of 2 (4 rounds each) Partner 1:20/15 Calorie Assault Bike OR 29/21 Calorie Row Partner 2:15 Pull-ups15 Dumbbell Bench (50s/35s)15 V-Ups TARGET SCORETarget...
View ArticleClik here to view.
Wednesday 20211229
Announcement Happy Birthday Lindsey Sizemore!! Workout – Metcon (7 Rounds for time) I AIN’T ‘FRAID OF NO GHOSTS 7 Rounds (New Round every 2:30)60 Double Unders3 Wall Walks*Scored by the time of each...
View Article
