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Wednesday, December 21, 2016
161221: Bench 5×6 E2M x 5 1 Max set 135/95 NOTE: Do not exceed 50%-60% –then– Alternating Tabata of: Ball Slams (30/20) Kettlebell Swing (70/44) Pushup Rest NOTE:32 Rounds Total — 630 Yoga with Bee
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Thursday, December 22, 2016
161222: 10-12 Minutes to Work to a Heavy Single Hang Power Snatch + Overhead Squat + Squat Snatch –then– CrossFit Open Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30...
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Friday, December 23, 2016
161223: “12 Days of Christmas” 1 Strict HSPU 2 KBS (53/35) 3 Burpees 4 Toes to bar 5 Goblet Squat (53/35) 6 Push-ups 7 Ball Slams (30/20) 8 Lunges w/ Slam Ball 9 C2B Pull-ups 10 Wall Balls 20 lbs 11...
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Monday, December 26, 2016
161226: Deadlift 6×6 E2M x 6 –then– “DT” 5 rounds for time of: 155-lb. deadlifts, 12 reps 155-lb. hang power cleans, 9 reps 155-lb. push jerks, 6 reps
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Tuesday, December 27, 2016
161227: “Rowing Nancy” 5 Rounds: 500m Row 15 Overhead Squats (95/65) — 630 Skills: Double Under & Triple Under Practice + POSE Running Drills
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Wednesday, December 28, 2016
161228: EMOM 6 5 Push Press @ 60-70% of 1RM –then– “Fran” 21-15-9 Thrusters (95#/65#) Pull Ups -at 5:00 mark- “Death by Burpee” NOTE: Death By Burpee is an EMOM. Start the first minute with one burpee...
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Thursday, December 29, 2016
161229: 5 minutes to find: 1 Max set of Unbroken Double Unders –then– Complete as many rounds as possible in 25 minutes of: Run 400 meters 25 kettlebell swings, (53/35) 15 Box Jump Overs — 630 Skills:...
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Friday, December 30, 2016
161230: Heavy Accessory 3×24 DB Weighted Lunge Superset with 3×10 Banded Ham Curls 3×10 GHR or GHR w PVC pipe assistance –then– 5 rounds for time: 5 Chest to Bar Pullups 10 Ring Dips 15 Front Squats...
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Saturday, December 31, 2016
121231: Happy New Years Eve!! Gym open normal hours today 12 Movements, 31 Reps of each: 31 Calorie Row 31 Push Press (95/63) 31 DB Snatch (55/25) 31 Pushup 31 Russian Kettlebell Swing (70/44) 31 Box...
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Monday, January 2, 2017
170102: Back Squat 5×7 E2M x 5 –then– Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups 20-calorie row 30 single-legged squats, alternating
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Tuesday, January 3, 2017
170103: “Colonel Savage” AMRAP 5: Buy-in: 150 Double-unders 12 Push Press (115/85#) 12 Chest-to-Bar Pull-ups Rest 3:00 AMRAP 5: Buy-in: 100 Double-unders 9 Push Press (135/95#) 12 Toes-to-Bar Rest...
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CFRX “Athlete of the Month”
We have some exciting things planned for 2017. We are kicking off January with an ATHLETE OF THE MONTH in order to recognize our amazing athletes at Crossfit RX. It’s all of you who make our community...
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Wednesday, January 4, 2017
170104: Bench Press 5×6 E2M x 5 1 Set Max Reps (135/95) –then– 5 RFT: 50 ft Overhead Lunge with Plate (45/25) 21 Burpees –then– Optional Skill/Upper Accessory: 400m Farmers Carry (70s/44s) — 630 Yoga...
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Thursday, Janauary 5, 2017
170105: Chipper: Row 500m 15 KBS (70/44) Run 400m 15 KBS Row 1000m 30 KBS Run 800m 15 KBS Row 500m 15 KBS Run 400m — 630 Skills: Press/Push Press/Push Jerk
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Friday, January 6, 2017
***Severe Weather Update: Gym will be CLOSED tonight starting at 3:30 (no 3:30 or later classes). Gym will also be CLOSED tomorrow (Saturday). Please stay off the roads, stay warm & safe, and...
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**Snowpocalypse Gym Closure**
To keep everyone safe-n-sound, the gym will be CLOSED tonight (NO Friday 3:30, 4:30, 5:30, 6:30, or 7:30 classes) and tomorrow (NO Saturday classes).
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