Wednesday 210331
CrossFit Rx – CrossFit Announcement Feliz cumpleanos Coach Nic!! Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Pull-Ups 10 Scap Push-Ups 10 Elbow Punches Into… 2 ROUNDS 10 Groiners 8...
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Class Size Increase
Happy Tuesday Everyone!! We are happy to announce that effectively tomorrow we are increasing our class size from 10 to 14. Please continue to follow our Covid Protocol. If you do not feel well,...
View ArticleThursday 210401
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 5 Inch Worms + Push-Up Into … 3 SETS 5 Empty BB Strict Press 10 Air Squats* 10 Empty BB Good Mornings *Move...
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April 2021 Athlete of the Month
Juana Farfan How long have you been doing CrossFit? Couple of Years How long at CrossFit Rx? One year What is the best advice that you have received in CrossFit? Form before weight Any advice of your...
View ArticleFriday 210402
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike :30 Jumping Jacks :30 Lunges :30 Shoulder Taps Into… 3 ROUNDS 10 Good Mornings 8 Step-Ups 6 Slow Alt. Bird Dogs 4 Up-Down + Push-Up...
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Saturday 210403
Warm-up (No Measure) AMRAP x 5 MINUTES100m Jog5/5 Single Arm Ring Rows10 Alt. Samson Lunge10 Tuck-Ups Extended Warm-up – Warm-up (No Measure) EMOM x 6 MINUTESMIN 1 – 8 Plate OH Lunges* + 100m RunMIN 2...
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Sunday 210404
Warm-up (No Measure) 3 SETS FOR QUALITY20 Band Pull-Aparts20 Banded Rows20 Alt. Groiners10 Scap Pull-Ups10 Scap Push-Ups10 Alt. Cossack Squats Workout – Metcon (AMRAP – Rounds and Reps) “CINDY” or...
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New Programming, New Coach, Field Notes, Birthdays
Happy Easter Sunday Everyone! We are happy to announce so many things this week! PROGRAMMING We are shifting our programming from Jason Khalipa’s NCFit to Rich Froning’s Mayhem starting Monday, April...
View ArticleMonday 20210405
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** With a small band or large band with a couple of loops. Place band above the knee: * 10...
View ArticleTuesday 20210406
CrossFit Rx – CrossFit Announcement Happy Birthday Austin Cutler!! Warm-up Warm-up (No Measure) 10 min AMRAP 5 dynamic squat stretch 3 back squats +3 pause back squats (empty bar -build across) 5...
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Wednesday 20210407
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min AMRAP1 min easy bike10-sec bar hang5 alt v-ups (each side)5 deadbugs (each side)5 bird dogs (each side) Warm-up –...
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Thursday 20210408
Announcement Happy Birthday Edward Sampognaro!! Warm-up – Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10′ Each Movement• Drill 1: High Knee Karaoke (Over, Over, Walk,...
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Friday 20210409
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min AMRAP150m partner jog20 single unders (w/ partner – same time)5 elbow to floor stretch (each side)3 cossack squats...
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Saturday 20210410
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**5:00 Row, bike, or ski erg– into –3 sets7 Ring Rows5 Inch Worms3 Muscle Cleans (empty bar)3 Power Cleans (empty bar) **2....
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Quarter Finals CF OPEN, FitAids, Birthdays, Sneak Preview
Happy Sunday Everyone!! Hope everyone has had a wonderful weekend enjoying the spring weather and sun! CROSSFIT QUARTER FINALS IN THE BOOKS Big congratulations to Amy Levens, Coach Mark, Jordyn...
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Monday 20210412
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP1 min easy bike3 Elbow to Floor stretch (each side)5 Dynamic Squat Stretch3 back squats + 3 pause squats...
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Tuesday 20210413
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**CrossOver Symmetry or Banded 7’s+Hip Halo Warmup -into- Burgener Warmup Warm-up – Warm-up (No Measure) **2. Workout...
View ArticleWednesday 20210414
CrossFit Rx – CrossFit General Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**12 min AMRAP1 min easy row10 band pull aparts5 Bench Press (empty bar – build...
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Thursday 20210415
Announcement Happy Birthday Tyler Gunnels!! General Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**4 rounds (each)30-sec air runner or Run (Jog)30-sec row...
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Friday 20210412
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min Amrap1:00 Machine10 Ring Rows5 Air Squats + 2 sec. Hold at the bottom5 Clean Deadlifts (Empty Bar)5 Muscle Cleans...
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