Sunday 20210523
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) Trainers Choice Workout Metcon (AMRAP – Rounds) 20min AMRAP 200m Run or 300m Row 30 Russian Kettle Bell Swings (70/53) 30 Slam Balls 30 Mountain...
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Monday 20210524
Announcement Happy Birthday Daniel Rudiger!!! Workout – Angie (Time) For Time:100 pullups100 pushups100 situps100 air squatsTARGET SCORETarget time: 16-18 minutesTime cap: 20 minutes Scaling Option50...
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Programming, Murph, Mark, Survey, Birthdays, Preview
Happy Sunday Everyone! Hope everyone had an enjoyable weekend. PROGRAMMING We have another fun packed week of Strength with our Metcons. Please be sure to arrive on time or early and ready work....
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Tuesday 20210525
Announcement Happy Birthday Austin McAllister!!! Workout – Metcon (No Measure) Every 7:00 (3 sets)18-14-10*Calorie RowCalorie Assault Bike*15-12-9 calories for women TARGET SCORETarget time each set:...
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Wednesday 20210526
Announcement Happy Birthday Josh Loper!! (not shown) Workout – Metcon (AMRAP – Reps) 15 min Amrap30 Snatch (75/55)30 Snatch (135/95)30 Snatch (165/115)Max Snatch (210/135)* Athletes may Power or Squat...
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Thursday 20210527
Workout – Metcon (AMRAP – Rounds) 18:00 AmrapTeams of 22 rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds….)100m Shuttle Run (50m down/50m Back)15 Russian Kettlebell Swings...
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Friday 20210528
Announcement Happy Birthday Wendy Derstine and Yamira Quirindono!! Metcon (AMRAP – Rounds) 12:00 Amrap6-12-18-24. . .Dumbbell Bench Press (50s/35s)50 Double Unders (After each set) TARGET SCORETarget...
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CrossFit Rx – CrossFit Announcement Happy Birthday Memorie Hayward!! Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine + Junkyard Dog Warm-up Warm-up...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) Coaches choice Workout Metcon (No Measure) 25min EMOM Min 1: Slam Balls Min 2: Box Jumps (24/20) Min 3: Ring Dips or DB Overhead Extensions (45/25)...
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Coach Mark, Murph, Yoga, Birthdays, Preview, Survey, Social Media
Happy Sunday Everyone!! Coming to you from Knoxville, TN where our very own Coach Mark currently stands in 6th place in the Mid Atlanta CrossFit Challenge. He is 1 spot away from qualifying for the...
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June 2021 Michael Toney
Name: Michael Toney How long have you been doing CrossFit? About 5 years How long at CrossFit Rx? Same – I started t RX! What is the best advice that you have received in CrossFit? Buy a pair of hand...
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Wednesday 20210602
Announcement Happy Birthday Luck Howarth and Coach Josiah!! (not shown) Workout – Metcon (Time) 30-20-10Alternating Dumbbell Snatch (50/35)Burpee over Dumbbell TARGET SCORETarget time: 5-7 minutesTime...
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Thursday 20210603
Workout – Metcon (Time) Teams of 2For Time:300 Double Unders60 HSPU30 Power Cleans (205/135)60 HSPU300 Double Unders TARGET SCORETarget time:14-16 minutesTime cap: 18 minutes Individual OptionTeams of...
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Friday 20210604
Workout – Metcon (Time) For Time:30/24 Calorie Assault Bike-into-42-30-18Wall Balls (30/20)Toes to Bar-into-30/24 Calorie Assault Bike TARGET SCORETarget time: 12-14 minutesTime cap: 16 minutes...
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Saturday 20210605
Strength – Snatch (1×1) Snatch:– Build to a heavy single in 15 mins* rest 60 seconds between sets * Power or Squat Strength – Clean and Jerk (1×1) Clean & Jerk for load:– Build to a heavy single...
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Programming, Yoga, RomWod, Bottles, New Members, Surveys, Birthdays, Preview
Happy Sunday Everyone!! PROGRAMMING / STRENGTH We are on Week 4 (slight de-load) of our Strength Cycle designed by Coach Burgener. The legendary “Coach B” Mike Burgener, is a Level 5 Senior...
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Monday 20210607
Announcement Happy Birthday Grace Finney and Jeffrey Balthazar!! (Not shown) Workout – Metcon (Time) 2 Sets21-15-9Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)Calorie Assault...
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Tuesday 20210608
Workout – Metcon (Time) For Time:27-21-15-9Bench Press (135/95)Toes to Bar TARGET SCORETarget time: 8-10 minutesTime cap: 12 minutes Scaling OptionFor Time:27-21-15-9Dumbbell Bench Press...
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Wednesday 20210609
Workout – Metcon (No Measure) 2 Sets (1 Set every 10 Minutes)40/32 Calorie Row30 Lateral Burpee Over Rower TARGET SCORETarget time each set: 4:30-6 minutesTime cap: 7 minutes Scaling Option2 Sets (1...
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Thursday 20210610
Workout – Metcon (Time) Teams of 280 Deadlifts (135/95)80 T2B– Partner Holds Plank (elbows)——40 Deadlifts (225/155)40 T2b– Partner Holds Plank (elbows)——-20 Deadlifts (315/225)20 T2B– Partner Holds...
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