Crossfit Dixie

Trent Pratt – Hang Power Cleans 295#(PR)

Misi Tupe – Hang Power Cleans 315#(PR)

So apparently the jump ropes we buy have legs on them and they just keep walking out the door when we’re not looking. I’ve had several people tell me their ropes are missing. If you have taken a rope on purpose or on accident please bring it back to its rightful owner. I ordered more ropes today so we will have some for purchase soon. Please respect other people’s property and the property of CFD. If its not your rope don’t take it or don’t use it. If you don’t have a rope we can find a sub for double unders til you get one. In the beginning we provided ropes if people needed one, but all those ropes have disappeared so we are no longer providing them for you. We will sell you one or you can do burpees or run a 400 as a sub:). Please don’t take ropes out of our office unless it’s yours. If you own a rope keep it in your car or in your folder so it doesn’t run out the door. If you’re caught taking a rope you will have a meeting with Chris Ray, the MMA fighter that works out at CFD, it won’t be pretty:)

Speaking of Chris Ray, he is fighting this Saturday night at the Dixie Convention Center. If you want to go support him and watch some other good fights get tickets now before they sell out. Should be a fun night and we are looking forward to watching Chris kick some a$@&!! Good luck bro!!!

W.O.D

A1. 60 sec. unbroken kb swing amrap x 3 sets @ 70/55#; rest 30 sec.
A2. 60 sec. amrap box jump @ 20/16″ x 3 sets; rest 30 sec.
A3. FLR on rings – 60 sec. UB x 3 sets; rest 3 minutes

B1. DB Back Ext., 10 x 3 sets 30X2; rest 60 seconds
B2. Laying DB Tricep ext., 10 x 3 sets, 2121, rest 60 seconds

C. 500m row x 2; rest as needed between sets

GYM NOTES: Push yourselves on the rows. Work to keep same pace on 2nd row as you did on 1st row. Score total reps on A1 & A2.