Sunday 20210418
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) Row 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 250m fast Metcon Metcon (No Measure) EASY Row “Aerobic Threshold” 4 sets: 3min at...
View ArticleMonday 20210419
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 2 Rounds (each) Partner Rowling *synchro burpees for every meter over/under (Max of 5...
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Nutrition Challenge, Birthdays, Preview
Hope everyone had a wonderful week!! We are hearing great things about the new programming. We are blessed to have new faces in the gym. Let’s be our usual CrossFit Rx selves and make the new and...
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Tuesday 20210420
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min AMRAP1 min bike (30-sec easy/20-sec mod/10-sec hard)5 Back Squats (empty bar – build across)4 Up Downs + Box Step...
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Charmed Ones with Alejandro
Our very own dancer/crossfitter Alejandro Abarca is performing in the show Charmed Ones at the 7 Stages Theatre on his birthday weekend April 29th – May 1st. Tickets can be purchased by clicking this...
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Wednesday 20210421
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min AMRAP30-sec single unders10 Heel to toes rocks5 Single DB Hang Cleans (each side – lightweight)5 Single DB Shoulder...
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Thursday 20210422
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 6 min AMRAP30-sec Machine5 Dead Bugs (each side)5 Bench Press (empty bar)5 Deadlifts (empty bar)5 Wall Balls (focus on...
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Friday 20210423
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**1 Round Through10 yd walk on toes10 yd walk to toes backward10 yd walk on heels10 yd walk feet turned out10 yd walk feet...
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Saturday 20210424
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**3 rounds1:00 Machine10 Ring Rows30 sec. Plank (Elbows)5 Single Arm Dumbbell Power Cleans (each)– into –3 Rounds (empty...
View ArticleSunday 20210425
CrossFit Rx – CrossFit Metcon Metcon (No Measure) Run “Speed Endurance” Workout 3 sets: 200m sprint, 100m walk, 200m sprint, 100m walk, 200m sprint. Rest 3min b/t sets. Rich Froning Target Paces: 200s...
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Monday 20210426
Announcement Happy Birthday John O’Donoghue Warm-up – Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min AMRAP30-sec single unders5 dynamic squat stretch5 Back Squats...
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Tuesday 20210427
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**1 Round Through10 yd walk on toes10 yd walk to toes backwards10 yd walk on heels10 yd walk feet turned out10 yd walk feet...
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Wednesday 20210428
Announcement Happy Birthday Barry Matheson!! Warm-up – Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min AMRAP1 min easy row10 Band Pull Aparts5 Bench Press (empty...
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Thursday 20210429
Announcement Happy Birthday Mehar Guraya!! Warm-up – Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min AMRAP1 min Assault Bike5 dead bugs5 bird dogs10 banded good...
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Friday 20210430
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min AMRAP1 min assault bike5 Up Downs5 Kip Swings + 1 Strict Pull Up5 Power Cleans (empty bar – build across sets)...
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May 2021 Athlete of the Month
How long have you been doing CrossFit? 4 months How long at CrossFit Rx? 4 months What is the best advice that you have received in CrossFit? My girlfriend has been trying to get me to do CrossFit for...
View ArticleSaturday 20210501
CrossFit Rx – CrossFit Announcement Happy Birthday Alejandro Abarca!! Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** Tabata Row (8 sets) – into – 3 rounds 4...
View ArticleSunday 20200502
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) Run 6 Minute Max Meters *This is to prepare you for the 12 week Running program to PR your mile! That starts next week! So be sure to log this score...
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Zoom End, Memorial Day Murph, Fitaid End, Birthdays, and Preview
Hello Everyone and Happy Sunday!! Here are the following announcements: STRENGTH We had a lot of PR’s on our deadlift, bench, and back squats last week. Congratulations to everyone!! NEW AND...
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Monday 20210503
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 1 Round Through10 yd walk on toes10 yd walk to toes backwards10 yd walk on heels10 yd walk feet turned out10 yd walk feet...
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