Thursday 20201029

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Scap Pull-Ups
10 Scap Push-Ups
10/8 Cal Row (EZ)
10 Hollow to Arch Rolls*

*Start in the Hollow Body position, and roll into Superman position

Workout – Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

1200/1000m Row
25 Pull-Ups
50 Box Jumps (24/20)
25 Pull-Ups

(Score is Rounds + Reps)

Zoom, Yoga, Coaches, Survey

Hello Everyone!! Hope you and your family are safe and well. Attendance has been great and everyone is doing a great job at keeping their distance and cleaning up anything they come in contact with.

We are still doing the 5pm Zoom Classes Monday through Friday with the following schedule for those who do not feel comfortable returning. You can find the link using the Wodify App on the AT HOME Program. The Replays are on our YouTube channel so you can work out with some guidance at your convenience.


Yoga with Bee Virtually!! Bee will be resuming her yoga sessions via Zoom every Wednesday at 6:30pm until it is safe to increase our class size and our upstairs jujitsu mat has been completely installed.

Her Yoga is a Yen style, slower paced, longer holds, less postures with deep tissue and myofascial tissue increasing flexibility and bringing circulation to the joints. Please view our announcement.


Let us welcome our newest Coaches:

Philip Davis on Sundays and

Josiah Igidi Tuesday and Saturday mornings

Let’s not forget our outstanding coaches that have supported CrossFit Rx: Chelsea, Erinn, Ethan, Mark, Nic, and Pietsch – THANK YOU!!!


Feedback!!

November 25th will be 6 months since we re-opened. Around that time, we will send out a survey requesting feedback on how we’re doing along with any suggestions to help improve your experience.

Thank you all for your continued support. Our goal is to be present and provide a safe and positive environment and atmosphere.

Please feel free to email us if you have any questions, comments, or concerns to info@crossfitrx.com

Sincerely,

Michael and Ruben

Wednesday 20201028

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats

Into…

3 ROUNDS

25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target

Strength – Front Squat (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

(Score is Weight)

Workout – “AWW C’MON KAREN!” (Time)

FOR TIME

150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

(Score is Time)

Optional Cool Down – Warm-up (No Measure)

FOR RECOVERY

2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch

(No Measure)

Tuesday 20201027

Warm-up (No Measure)

2 ROUNDS

:30 Banded Plank

10 Banded Pass Through
10 Banded Pull Aparts

Into…

2 ROUNDS

1:00 Bike*

5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)

Skill – Metcon (No Measure)

3 SETS FOR QUALITY

:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*

*Jump to support, slow negative down.

(No Measure)

Workout – Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)

(Score is Time)

Monday 20201026

Warm-up (No Measure)

3 ROUNDS

30 Single Unders
30 Mountain Climbers
10 Sumo Good Mornings

Following the warm-up, review the Double Unders and Sumo Deadlifts

Extended Warm-up – Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)
MIN 2 – :45 Double or Triple Under Practice
MIN 3 – Rest

(Score is Weight)

Workout – Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders
MIN 2 – :45 Max Sit-Ups
MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 – :45 Hollow Hold

(Score is Reps)