Thursday 20220825

CrossFit Rx – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo

-into-

2 sets

1:00 Row (Legs only)

1:00 Row (Arms only)

1:00 Row (reg)

Warm-up

Warm-up (No Measure)

2. Workout Prep

Use this time to talk to athletes about pacing, understanding the monitor, and getting their heart rate under control during the rest.

Workout

Metcon (8 Rounds for time)

“Pepperoni Pizza”

Teams of 2

8 sets (each/1:1)

500/450m Row

Target time each set: 1:45-1:50

Time cap each set: 2 minutes
SCALED OPTION

Teams of 2

8 sets (each/1:1)

300/250m Row

Gymnastics

Ring Dips (5 sets: 6-10 Strict Ring Dips – rest 1 min between)

Cooldown

Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min foot smash with Lacrosse ball (each side)

* If time permits / homework
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)

Mobility

()

Strength Results, New Coach, RX?, Preview, Birthdays, Attendance And More

We are so proud of everyone who PR’d on their 1 Rep Heavy this strength cycle. Details of the next strength cycle are below. Here are the results

We are upgrading our terms of service. Please be on the look out for a future email.


NEW COACH

We are proud to add Know Mayes to the coaching Staff. He’s been CrossFitting since 2019. Helped develop a CrossFit program for the Detroit Police Department and enjoys Karate


IMPORTANT INFORMATION

What does Rx mean?

When a workout is performed exactly how it was designed, we call it “as prescribed” or “Rx.”  Rx has three main components: range of motion, load, and repetitions/distance.

Range of Motion (ROM): Every movement in CrossFit has a prescribed range of motion. For instance, a pull up requires chin over the bar at the top, and straight elbows at the bottom.  A thruster requires a below-parallel front squat followed by a stable overhead position with the bar lined up over your shoulders/heels.  These movement standards are designed to build good movement patterns, keep you safe, and get you strong!

Load: We prescribe a load (aka weight) for all weightlifting movements. The Rx weights are carefully selected to elicit a specific response from the body.  When we design our workouts, we choose weights appropriate for our most advanced CrossFitters. (More on this later.)

Repetitions/Distance:   This is one of the most important aspects of Rx, because we rely on our athletes to “self report” in this category.  You are expected to complete the prescribed number of reps and cover the prescribed distances for each workout. For instance, if a WOD calls for 30 clean and jerks and you complete only 28 reps, you did not Rx the workout. If you turn around a few meters short on a 400m run, you did not Rx the workout. This is VERY important because your coach can see your weights and (usually) your ROM, but we can’t count every rep you do.

Why do we care about Rx?

CrossFit is one of the fastest growing and most effective training methodologies of the past decade.  A large part of what contributes to CrossFit’s success is the fact that each workout has strict performance standards.  The standards we enforce at RX accomplish the following goals:

  1. Help ensure safety;
  2. Build good movement patterns;
  3. Allow our workouts to be measured and recorded;
  4. Allow us to compare past results to current results;
  5. Allow us to compare our results with other CrossFitters worldwide;
  6. Ensure each workout has the desired impact (aka elicits a specific response) ;
  7. Help motivate people to get stronger, more flexible, and work towards Rx!

Who should Rx ? 

Our workouts are designed with the most advanced athletes in mind.  That means the load, range of motion, reps, and distances we prescribe should challenge a competition-level athlete.   It is expected that, on any given day, most athletes will scale the workout! We plan each WOD with a specific purpose in mind, and you should only Rx the workout if you can do so and still meet the intended purpose. (We try to give you an idea of expected time domain and how it should “feel.” If you ever have any questions, just ask!)

When/why/how should I scale?

It depends on the person and the workout! You should always work with your coach to determine whether to scale a workout or try it as prescribed.  Scaling is one of the most spectacular aspects of CrossFit, because it allows athletes of all levels to work out next to each other and push each other to higher intensities, by individualizing the workout to their unique abilities. We can scale a WOD in any of the three categories above: ROM, load, or reps/distance.

For example, let’s look at the CrossFit WOD “Karen” – which is 150 wall balls for time.  The Rx version of this workout calls for 20# balls and 10′ targets.  Many intermediate athletes are physically capable of completing “Karen” as Rx’ed, but just because they can, does it mean they should? Karen is supposed to be an intense, fast workout, ideally in the sub 10 minute range. If an intermediate athlete takes 25 minutes to finish it as Rx’ed, he/she is missing the point of the workout. We would rather have the athlete use a lighter ball and go faster, so the athlete gets the same impact as the advanced athlete doing the Rx version. Other options would be to scale the number of reps (100 vs 150) or the height of the target (9′ instead of 10′). Scaling is more of an art than a science, but we will typically scale in this order: load, reps/distance, then ROM.

Rx and integrity

This is a good time to mention again the importance of being honest with your reps and distances! If you only do 135 wall balls instead of all 150 required for “Karen,” you clearly scaled the workout. But if you don’t report “135 reps” on the board, you render your results meaningless! You will not be able to compare your current time with your future times (or the times of others) in any meaningful way. (What are the chances that next time we do Karen you’ll remember exactly how many reps you shorted it by??) The best bet is to just suck it up and do all the reps! Similarly, if you do all 150 wall balls, but you know that 10 of them fell short of the target, did you really Rx the workout? Of course not!  To earn the Rx you need to re-do the ones you missed, or change the Rx next to your name to Scaled. You owe it to yourself, your coaches, and the rest of the Rx community.


STRENGTH, WORKOUTS, EXTRA

WARM UPS

In the warm-ups, you will see Crossover Symmetry, Banded 7s, and Hip Halo options thrown in. Also, a little Hinshaw and Burgener Warm-Ups mixed in, so enjoy, and Here We Go Again!

STRENGTH

Next Strength Cycle begins on August 15th

This cycle is designed to help gain strength and consistency in the Olympic lifts. We will work on Snatch (squat), Clean (squat), and Push Jerk. Through the span of 8-weeks, we will be performing sets at a set time (on the minute) to allow for adequate and consistent rest. Strength will be held to just 2-days a week with two lifts performed daily. After athletes finish their first lifting session, they will transition right into the next with little to no time wasted. This is designed for athletes to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance their oly lifts. Along with 2 days of strength training, we are adding 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips).

PERCENTAGES

In our strength cycles we use percentages. The working percent written are not hard numbers. Use the “Perceived Exertion Scale” and “Feeling”. For example, if it calls for 60%, think of it as 6 out of 10. 10 being, you can’t lift anymore than that. If 50% feels heavy then stop, because it feels like a 6. In addition, if the workout calls for an 80% day but you’re feeling a 7/70% then stop. That is you 8 for the day. On the other side, if you had a great nights rest, ate well and full recovered, chances are you may be able to go a little higher than what is written. Here is a video link with more information.

WORKOUTS

We have a 2-week break from strength, so it’s time to grind through some longer workouts (get excited). We start our week with barbell cycling that will test your grit and grip strength. Tuesday’s is another “steady grind” workout where good music and dialing into a moderate pace will be the key. Wednesday’s workout almost has an open feel where the only pace is to keep moving and see how long you are willing to hold on. Thursday has a lot going on, but don’t let that overwhelm you. Partner Friday workout, and it’s going to be non-stop for those who have the skill to match.ACCESORY / MOBILITY

We will have cool down and videos by Kelly Starrett, the Supple Leopard, from the Ready State for learning and to do on your own.

Yoga With Bee on Wednesday nights at 6:30pm is back!!

EXTRA

We have the following programs for you:

  • Open Gym Tuesday and Thursdays 5am and 1pm-3:30pm
  • BJJ led by Coach Nic at 5am Tuesday and Thursday. Please email him @ nicalarcon@gmail.com for details

COED SOCCER

Member Hazael Cortez has volunteered to organize a CFRX Soccer team through the Atlanta Silverbacks. Contact her at: hazaeljc@gmail.com or text @ ‭(706) 461-4546‬

Here is some details:

  • The league is called Silverbacks Soccer
  • Location: 3200 Atlanta Silverbacks Way, Atlanta, Georgia 30340
  • Games are played every Tuesday evening anywhere between 6:35pm and 10:15pm
  • Need 10 players, 5 male 5 female. They field 7 at a time with 3 male and 3 females + subs.
  • Seasons are all year long, about nine weeks long, and breaks during Christmas
  • Cost: $899 to enter. Cost will be split evenly amongst players. Plus cost of jersey. Individual price will depend on how many players we have. CFRX will donate $100 towards shirts and fees.
  • Next season starts August 9th.

Please email Hazael to sign up or more information.


BIRTHDAYS

  • Monday August 1st: Michael Shanlever, Donald Kirkland and Binh Nguyen
  • Tuesday, August 4th: Ryan Hill

TOP ATTENDEES

6 Sign-ins/Days: Antonio Apanco, Ivan Parris, Travis Hill, and Ruben Rodriguez

5 Sign-ins/Days: Coach Danny, Bradley Johnson, Brian Sullivan, Don Cruz, Brad Cooke, Sid Slover, AJ Ramer, Bee Philips, Ryan Gesser, Zach Pousman, and Erin Gerstenzang

Please make sure to sign in using the Wodify Client app available for IOS and Android


Help us to run our classes better:

  • Register before you come to class
  • Show up 5min early especially if you need modifications
  • Let the coach know if you have any injuries or anything else that will require modifications. The coaches can help give you alternative movements to achieve the same stimulus.
  • If you are late, be courteous to the coaches and others. Please do your best to be on time.

Everyone is permitted to stay 10-15 minutes to do accessory or mobility as long as the class has the right of way with space and equipment. 

We love that everyone likes to stay after to socialize but be courteous to the coach and class by making sure you keep the noise level to a minimum.


Member Blake Riley is putting together the following:

The Maxed out games is a team competition created to put local competitors up against each other to test their physical and fitness abilities.

This is a 1 day multi-event competition that will challenge each aspect of your athletic ability.

You and your team can expect to compete in 4 events used to rank each team and bestow an honor meant for only the best.

In the end, only the top team will come out on top and be; crowned “Maxed Out” champions, able to show the world and other competitors how hard they train.

Email Blake for more information


Be sure to Follow us on InstagramFacebook Page, and Facebook Community Group.

For more information about us, visit: www.crossfitrx.com/all-the-details


Feel free to email us if you have any questions or comments.

Many thanks,

Michael and Ruben

Strength Test, Workout Mods, Retail, Coed Soccer, Preview, Birthdays, Attendance and more

Link to Email

Week 8 and Final week for Strength. This means it’s a re-test from Week 1. BUT…. please remember, this is not a 1 REP MAX, this is a 1 REP HEAVY

* The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest. Workouts that state percentages off of 1RM is actually 1RH.

After this week, we will take our customary 2 week break. Workouts will be longer. We will announce the new strength cycle as soon as we know what it will be.

SPIRIT OF RX

We want this to be the best hour of your day!!

  1. Leave your Ego Out the Door. Scale the workout so you can perform them in the target time. 
  2. Form before Weight: “Know the mechanics of the movement with consistency, when both are achieved, add intensity (weight).”
  3. Core to Extremities: Let the big muscles (legs) do the work before little muscles (arms)

CLASS ARRIVAL TIME

Please arrive to class 5min early. We have so much to do and coaches have been instructed to start class on time.

COACH MATT

This is Coach Matt’s Final Week of coaching. He has moved to Monroe, Georgia and logistically it’s not possible for him to continue. He will be missed but we wish him much success!!

CLASS SIZE INCREASE

We are super grateful that certain classes such as the 5:30pm have been busy. We have increased the class size from 14 to 16. Please makes sure you register using the Wodify App before hand (You have up to 72 hours before to register).

If you registered and coming, Thank you so much!! If you registered and cannot attend, please cancel to make room for members on the waitlist. If you are on the waitlist, please be prepared to come to an earlier or  most likely a later class.

WORKOUT ADJUSTMENTS / MODIFICATIONS

We always want to follow the programming as written but sometimes we may not have enough equipment or space, if it’s a full class, to do the workout as planned. Coaches have the authority to modify the workouts to make it fit time wise and for safety.

We will do our best to make sure we fit in everything but Accessory and Cooldown will always be IF TIME PERMITS

CLASS REGISTRATION

We are now limiting 1 reservation for each program. You cannot take 2 CrossFit Classes in the same day. You can take 1 CrossFit Class and 1 Yoga Class or 1 CrossFit Class and 1 Open Gym.

7:30 CLASS

The 7:30 class has had no attendees except for Mondays. Starting this week, we will no longer offer the 7:30pm class from Tuesday through Thursday. We will continue to have the 7:30pm class on Mondays.

BRING A FRIEND DAY

Starting in August, twice a month, we will have a Bring a Friend Day either on Wednesday or Friday. Your friend must register before hand using this link that will be sent out next week.

The workouts will be similar but simplified for them. If they decide to join, they must complete our Fundamentals program with any of our coaches.

Our goal is to generate membership. The friend can only attend 1 Bring a Friend day event. They are welcome to come again but at the drop in rate of $20 per class.

GHD AKA GLUTE HAMSTRING DEVELOPER

Please make sure you are doing this machine/movement properly. Here is a link to a video on how to perform this movement. GHD’s is the number 1 cause for Rhabdomyolysis, Rhabdo, for short, is the breakdown of muscle fibers to the extent that cellular contents are released into the blood stream. Here is a link to an article if you’d like to learn more.

For your safety, coaches have the authority to step in at any time to have you stop and change/adjust or choose another movement. 

RETAIL ITEMS

The sign up sheet for consumables has been working great. Please be sure to print your name clearly and include your last name.

The price of water will go back to $1, we do have complimentary water (use cone cups only) for your convenience.

The billing of consumables will be monthly to save on merchant fees. They charge us 30 cents per transaction plus a percentage. So as you can tell on a .50 water, we barely net the cost of the water not to mention the time to purchase and stock. We do have Venmo as an option, for now there are no fees.

We are working on getting protein and other items as soon as possible.

WARM UPS

In the warm-ups, you will see Crossover Symmetry, Banded 7s, and Hip Halo options thrown in. Also, a little Hinshaw and Burgener Warm-Ups mixed in, so enjoy, and Here We Go Again!

STRENGTH

In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will get us through the end of July. The focus will be on gaining strength and muscle endurance in our drive and pull. Don’t worry; we will have some Olympic lifting mixed into the workouts. Also, we will provide videos of each strength/gymnastic movement and scaling options.

Week 8 (July 25)
Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Pull-ups
Day 2: Heavy Single Bench Press / Max Height Box Jump
Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups
– We want to keep the lifting sessions under 20 minutes. This includes “Strength Prep” and “Lifting session.”

The days that have 2 strength movements. They are meant to be done as a “Super Set”.

“Athletes will be working back and forth between tempo front squats/bench/deadlift and weighted pull-ups/Box Jumps/HSPU”

* The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest. Workouts that state percentages off of 1RM is actually 1RH.

PERCENTAGES

In our strength cycles we use percentages. The working percent written are not hard numbers. Use the “Perceived Exertion Scale” and “Feeling”. For example, if it calls for 60%, think of it as 6 out of 10. 10 being, you can’t lift anymore than that. If 50% feels heavy then stop, because it feels like a 6. In addition, if the workout calls for an 80% day but you’re feeling a 7/70% then stop. That is you 8 for the day. On the other side, if you had a great nights rest, ate well and full recovered, chances are you may be able to go a little higher than what is written. Here is a video link with more information.

WORKOUTS

For this week, we have a good mix of workouts. Monday, everyone asked for a sprint workout. Well, here it is! We have a “Fran” type workout that will leave the classroom lying on the floor. Tuesday will be another repeated workout from last July, and Wednesday, we have a partner barbell workout. Thursday and Friday are multiple sets; grind through types where pacing off the start will be critical.ACCESORY / MOBILITY

We will have cool down and videos by Kelly Starrett, the Supple Leopard, from the Ready State for learning and to do on your own.

Yoga With Bee on Wednesday nights at 6:30pm is back!!

EXTRA

We have the following programs for you:

  • Open Gym Tuesday and Thursdays 5am and 1pm-3:30pm
  • BJJ led by Coach Nic at 5am Tuesday and Thursday. Please email him @ nicalarcon@gmail.com for details

Member Hazael Cortez has volunteered to organize a CFRX Soccer team through the Atlanta Silverbacks. Contact her at: hazaeljc@gmail.com or text @ ‭(706) 461-4546‬

Here is some details:

  • The league is called Silverbacks Soccer
  • Location: 3200 Atlanta Silverbacks Way, Atlanta, Georgia 30340
  • Games are played every Tuesday evening anywhere between 6:35pm and 10:15pm
  • Need 10 players, 5 male 5 female. They field 7 at a time with 3 male and 3 females + subs.
  • Seasons are all year long, about nine weeks long, and breaks during Christmas
  • Cost: $899 to enter. Cost will be split evenly amongst players. Plus cost of jersey. Individual price will depend on how many players we have. CFRX will donate $100 towards shirts and fees.
  • Next season starts August 9th.

Please email Hazael to sign up or more information.

BIRTHDAYS

  • Monday, July 25th: Matthew McLarnon
  • Friday, July 29th: Trey Baker
  • Sunday, July 31st: Patrick Varnes.

ATTENDANCE

⭐ 7 Sign-ins/Days: Ryan Hill, Nicole Lee, Sid Slover, and Erik Meadows

6 Sign-ins/Days: Antonio Apanco, Jonathan Parks, Ivan Parris, Ruben Rodriguez, Zach Pousman, and Erin Gerstenzang

5 Sign-ins/Days: Shane Smith, Jonathan Flack, Bradley Johnson, Brian Sullivan, Brad Cooke, Travis Hill, Saed Reyes, Kelly Comiskeu, Tracy Frady, Nate Frank, Katie Steigerwalt, John O’Donoshue, Coach Heather, Coach Aj, Jaime Garcia, Josh Thompson, and Ryan Gesser

Please make sure to sign in using the Wodify Client app available for IOS and Android

POILICY

Help us to run our classes better:

  • Register before you come to class
  • Show up 5min early especially if you need modifications
  • Let the coach know if you have any injuries or anything else that will require modifications. The coaches can help give you alternative movements to achieve the same stimulus.
  • If you are late, be courteous to the coaches and others. Please do your best to be on time.

Everyone is permitted to stay 10-15 minutes to do accessory or mobility as long as the class has the right of way with space and equipment. 

We love that everyone likes to stay after to socialize but be courteous to the coach and class by making sure you keep the noise level to a minimum.

NON SANCTIONED EVENT

Member Blake Riley is putting together the following:

The Maxed out games is a team competition created to put local competitors up against each other to test their physical and fitness abilities.

This is a 1 day multi-event competition that will challenge each aspect of your athletic ability.

You and your team can expect to compete in 4 events used to rank each team and bestow an honor meant for only the best.

In the end, only the top team will come out on top and be; crowned “Maxed Out” champions, able to show the world and other competitors how hard they train.

Email Blake for more information

PROGRAMMING

We subscribe to Mayhem for our programming from Monday through Saturday. Mayhem is an Affiliate, located in Cookeville, TN., owned by Rich Froning who became the first person to win the title of “Fittest Man on Earth” four times with his first-place finish in the 201120122013, and 2014 CrossFit Games. In 2015201620182019, and  2021 he led a team from CrossFit Mayhem to the first-place finish in the Team category in the CrossFit Games.
The programming is developed by Darren Hunsucker and Mayhem performs the workouts before he publishes them to us. He receives feedback which he then makes adjustments, if necessary. We are 3 weeks behind Mayhem.

The Target Times and Time Caps are not arbitrary. These values come straight from performances. It’s nice to have the workouts tested before we use them.

Sunday is a much slower, body building, accessory style programming. We encourage members to attend.

WODIFY APP

Please make sure to sign in to reserve a spot in class and cancel as soon as you know you cannot make it.

We are still capping in class attendance to 14, be prepared to work out outside if there is overflow. Anyone has the option to work out outside. Workout and equipment may need to be modified.

Here are some helpful links:

SOCIAL MEDIA

Be sure to Follow us on InstagramFacebook Page, and Facebook Community Group.

For more information about us, visit: www.crossfitrx.com/all-the-details

Week 7 Strength, Preview, Birthday, Attendance, and more

STAY IN CONTROL – CrossFit is intense. You will push yourself harder than you ever have before. However, you should always be in control of your movements, your weights and how you affect the members around you. Dropping barbells with bumper plates are permitted to prevent injury but you must stay in control of the barbell to prohibit injuring your peers or damaging nearby equipment. If you have to drop a dumbbell, it’s too heavy. You should be in control of the weight, not the other way around!
STRENGTH, WORKOUTS, ACCESSORY AND EXTRA
WARM UPS

In the warm-ups, you will see Crossover Symmetry, Banded 7s, and Hip Halo options thrown in. Also, a little Hinshaw and Burgener Warm-Ups mixed in, so enjoy, and Here We Go Again!

STRENGTH

In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will get us through the end of July. The focus will be on gaining strength and muscle endurance in our drive and pull. Don’t worry; we will have some Olympic lifting mixed into the workouts. Also, we will provide videos of each strength/gymnastic movement and scaling options.

Week 7 (July 18)
Day 1: 1 In the Hole Front Squats x 5 sets @80-90% of 1RM / 2 Strict Weighted Pull-ups x 5 sets @70-80% of 1RM Day 2: 1 Bench Press x 5 sets @80-90% of 1RM / 3 High Box Jumps x 5 sets
Day 3: 1 Deadlifts x 5 sets @80-90% of 1RM / 45-55% Deficit Strict Handstand Push-ups of Max Reps x 5 sets


The days that have 2 strength movements. They are meant to be done as a “Super Set”.

“Athletes will be working back and forth between tempo front squats/bench/deadlift and weighted pull-ups/Box Jumps/HSPU”

* The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest. Workouts that state percentages off of 1RM is actually 1RH.

PERCENTAGES

In our strength cycles we use percentages. The working percent written are not hard numbers. Use the “Perceived Exertion Scale” and “Feeling”. For example, if it calls for 60%, think of it as 6 out of 10. 10 being, you can’t lift anymore than that. If 50% feels heavy then stop, because it feels like a 6. In addition, if the workout calls for an 80% day but you’re feeling a 7/70% then stop. That is you 8 for the day. On the other side, if you had a great nights rest, ate well and full recovered, chances are you may be able to go a little higher than what is written. Here is a video link with more information.

WORKOUTSFor this week, we have a good mix of workouts. Monday’s workout falls in line with last week’s workout with high-skilled lifting while under heavy duress. Tuesday’s workout is a sprint, repeat, and hold on, while Wednesday will be a grind with serious core fatigue. Then, we have a repeat partner workout from way back to February 24th, 2021 on Thursday that will light the legs up. Friday will be a new challenge for a lot of members with the overhead walking lunge.ACCESORY / MOBILITY

We will have cool down and videos by Kelly Starrett, the Supple Leopard, from the Ready State for learning and to do on your own.

No Yoga with Bee this week

EXTRA

We have the following programs for you:Open Gym Tuesday and Thursdays 5am and 1pm-3:30pmBJJ led by Coach Nic at 5am Tuesday and Thursday. Please email him @ nicalarcon@gmail.com for details
COED SOCCER
Member Hazael Cortez has volunteered to organize a CFRX Soccer team through the Atlanta Silverbacks. Contact her at: hazaeljc@gmail.com or text @ ‭(706) 461-4546‬

Here is some details:The league is called Silverbacks SoccerLocation: 3200 Atlanta Silverbacks Way, Atlanta, Georgia 30340Games are played every Tuesday evening anywhere between 6:35pm and 10:15pmNeed 10 players, 5 male 5 female. They field 7 at a time with 3 male and 3 females + subs.Seasons are all year long, about nine weeks long, and breaks during ChristmasCost: $899 to enter. Cost will be split evenly amongst players. Plus cost of jersey. Individual price will depend on how many players we have. CFRX will donate $100 towards shirts and fees.Next season starts August 9th.Please email Hazael to sign up or more information.
BIRTHDAYS
Monday, July 17th: Jerome MageeTuesday, July 18th: Coach BrookeSaturday, July 23rd: Daniel Laterza
TOP ATTENDEES OF THE WEEK
⭐ 7 Sign-ins/Days: Erik Meadows

6 Sign-ins/Days: Jonathan Flack, Antonio Apanco, and Ryan Hill

5 Sign-ins/Days: Adrian Martinez, Matthew McLarnon, Jonathan Parks, Ivan Parris, Brian Sullivan, Don Cruz, Nicole Lee, Timothy Bryan, Ryan Gesser, and Melissa Hall


Please make sure to sign in using the Wodify Client app available for IOS and Android
POLICY
Help us to run our classes better:Register before you come to classShow up 5min early especially if you need modificationsLet the coach know if you have any injuries or anything else that will require modifications. The coaches can help give you alternative movements to achieve the same stimulus.If you are late, be courteous to the coaches and others. Please do your best to be on time.Everyone is permitted to stay 10-15 minutes to do accessory or mobility as long as the class has the right of way with space and equipment. 

We love that everyone likes to stay after to socialize but be courteous to the coach and class by making sure you keep the noise level to a minimum.
PROGRAMMING

We subscribe to Mayhem for our programming from Monday through Saturday. Mayhem is an Affiliate, located in Cookeville, TN., owned by Rich Froning who became the first person to win the title of “Fittest Man on Earth” four times with his first-place finish in the 201120122013, and 2014 CrossFit Games. In 2015201620182019, and  2021 he led a team from CrossFit Mayhem to the first-place finish in the Team category in the CrossFit Games.
The programming is developed by Darren Hunsucker and Mayhem performs the workouts before he publishes them to us. He receives feedback which he then makes adjustments, if necessary. We are 3 weeks behind Mayhem.

The Target Times and Time Caps are not arbitrary. These values come straight from performances. It’s nice to have the workouts tested before we use them.

Sunday is a much slower, body building, accessory style programming. We encourage members to attend.
WODIFY APP
Please make sure to sign in to reserve a spot in class and cancel as soon as you know you cannot make it.
 
We are still capping in class attendance to 14, be prepared to work out outside if there is overflow. Anyone has the option to work out outside. Workout and equipment may need to be modified.

Here are some helpful links:Manage your profileTracking Your PerformanceHow to reserve a classHow to add/update payment methodSwitching between Gyms
SOCIAL MEDIA
Be sure to Follow us on InstagramFacebook Page, and Facebook Community Group.

For more information about us, visit: www.crossfitrx.com/all-the-details
Feel free to email us if you have any questions or comments.

Many thanks,

Michael and Ruben

Friday 20220121

Strength – Deadlift (5×5)

5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Workout – Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes
TARGET SCORE
Target time: 12-14 minutes
Time cap: 15 minutes

SCALED OPTION
200′ Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200′ Bear Crawl

Cooldown – Warm-up (No Measure)

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
* If time permits