Gazal modeling contest at Crossfit RX

Gazal Eyewear

Gazal modeling contest at Crossfit RX
Get the most likes on your modeling pic and win a free pair of Gazal Eyewear or Sunglasses!

Rules:
1) Take a picture with the Gazal frames on while at Crossfit RX and post to either instagram or facebook account.
2) Add three quick tags
@Crossfit RX
@ Gazal Eyewear     (@gazal_eyewear for instagram)
@ Gazal & Crossfit Modeling Contest
3) Promote your picture and get likes!

Be creative! Get friends involved, have fun with pics and see who can drive the most excitement! Feel free to tie in workout or props, or the holiday season.  Group pictures can be good too, but only one winner!
1st Ten entries get 18K Gold Gazal Logo Chain
Open to everyone, not just crossfitters, but you must take your pic at Crossfit RX to win! (you don’t even have to workout, just stop by!)
Contest runs from December 12th at Crossfit Holiday Party until January 17th 2015! Person with the most likes wins! $300-$600 value

***At the end of the contest, message Gazal Eyewear a picture of the total likes you received on Instagram, Facebook, or email at info@gazaleyewear.com by midnight on the 17th so we can get a total count!

Enjoy! and Happy Holidays!

**Holiday Hours**

Friday, December 12: Open 0600, 0700, 0800, 1200come to Gym Party @ 7:30!!
Wednesday, December 24: Open 0600, 0700, 0800, 1200
Thursday, December 25: Closed
Friday, December 26: Closed
Wednesday, December 31: Open 0600, 0700, 0800, 1200
Thursday, January 1: Closed
Friday, January 2: Open 0600, 0900, 1000

Wednesday, December 17, 2014

lipson test

141217:

Bulgarian split squats
5×12 (6 each leg)
NOTE: Use barbell, choose weight

-then-

“Lambada”
15 Power Snatches (95#/65#)
100 Double-Unders
12 Power Snatches (115#/80#)
100 Double-Unders
9 Power Snatches (135#/95#)
100 Double-Unders
6 Power Snatches (155#/105#)

121714

CrossFit Rx – CrossFit

(No Measure)

WARM UP:

4 Rounds:

250 Row

5 Pushups

5 Jumping Air Squats

-then-

Mobility:

Banded Hamstring Floss

Banded OH Distraction

(see video or ask coach)

Roll Hamstrings/PVC Passthroughs

*add whatever else you need to warm up shoulders

Weightlifting

5×12 (6 each leg)

Bulgarian Split Squat

choose weight, use barbell

Metcon (Time)

15 Power Snatches (95/65)

100 Double Unders

12 Power Snatches (115/80)

100 Double Unders

9 Power Snatches (135/95)

100 Double Unders

6 Power Snatches (155/105)

Tuesday, December 16, 2014

marvin jumps

141216:

Deadlift
Build to a Heavy 3 Rep
Build to a Heavy 10 Rep

-then-

AMRAP 12:
5 Deadlifts (185#/135#)
10 Wall balls (20#/14#)
15 Slam balls (30#/20#)

-then-

“The Closer”
200 abmat sit-ups
NOTE: EMOM 5 V-ups. 8 min cap.


630 Skills: Deadlifts & Sumo Deadlifts

Legacy WOD

View Legacy WOD