Yippee!! We have completed the move thanks to all of your help. There is no way we could have finished the move on time with out you guys. Thank you so much!! The new gym is so amazing and can’t wait until we are completely settled!! Tomorrow is our first day at the new gym and the address is 1921 United Way Medford, Oregon 97504. We are pumped and looking forward to what amazing things will happen between those four walls. Once again thanks to all of those who helped and gave of their time we are so grateful for all that you do.
Directions To New XFA Gym! Click on the link:
15 min AMRAP
5 Push Jerk 155lb/100lb
30 Double Unders
5 Rounds of:
3 Power Snatch @ 75% of 1RM
6 Ball Slams
9 Push ups
X-WOD Runs: Run ALL 4
Run: 1 mile Hill climb, Incline between 6-12%. First 1/2mile, Run backwards,2nd 1/2 mileRun Forward.
Run: 3x( 200m + 400m+ 600m)
Run: 4x200m hold within 2-3sec, Rest 60sec between intervals then,
2x400m hold within 2-3sec, Rest 60sec between intervals.
Sprint 5sec on, 30 sec off, Complete 600m in this rep scheme. Extra steps taken to slow down on each sprint must be walked back to your stopping point during the rest.
Run: 5K: run 15min, 10 milers run 40min