PR Day: 2000 M Row

Xi XiaNews%s Comments

11-30-2009 Class size is capped at 15, register online to save your spot. Please check your email inbox for more detail on this new policy. Questions? Please email me. 1) Weighted pullups 3 x 3-5 reps (try for 5 reps, if you get it – add weight next set. If not, stay @ same wt.) 2) Row 2000m – try … Read More

15

Xi XiaNews%s Comments

11-29-2009 We recently sent out an email announcement detailing the new class capacity & sign up policy. Please check your messages and be familiar with the class sign up process. As you sign up for classes this week, you’ll notice the maximum capacity for each class is 15. Although the new policy officially goes into effect December 8th, you’ll have … Read More

Deck of Thanks!

Xi XiaNews%s Comments

11-26-2009 I have much to be thankful for – Jessica said Yes!, my CrossFit community is great (thanks everyone!), and my training is progressing. It’s time to give back with a Deck of Thanks! You all earned your daily feast Thanks for dropping in Rochat! Incredible deadlifts

Everyday Paleo Blog

Xi XiaNews%s Comments

11-25-2009 Happy Thanksgiving! From the OPT “Big Dawg” challenge: For time; 50 walking lunges 20 clean and jerk – 135#/95# 30 ring dips 25 wall balls – 20#/14# to 10ft 30 GHD Sit Ups 30 KBS – 1.5pd/1pd 75 double unders Mobility: 5 x spinal rock to cobra Death stretch Real mother, with a family of three kids, with a … Read More