Red River CrossFit is not your typical gym.  We are a community of like-minded people who work and play hard.  Our training philosophy is simple: lift heavy things, move fast, don’t quit.  We use elements of weightlifting, gymnastics and monostructural movements (cardio) to prepare for life outside the gym.  We have members from all walks of life – college students, moms, lawyers, doctors, engineers, military, police, teachers, expecting mothers, bankers and pretty much everything in between.  We have members of all fitness levels – former collegiate athletes and weekend warriors to beginners who have never lifted a weight or run more than a mile.  But all of our members have a few things in common.  They all care about their health, they all want to get better every day and they don’t make excuses.

At Red River CrossFit, we are all athletes.  We work really hard.  We sweat.  We run.  We lift heavy things.  We jump. We push.  We pull.  We throw.  We fail sometimes.  We always get back up and try again.  We support our fellow athletes.  We compete with our fellow athletes.  We learn new things.  We get frustrated. We stretch.  Sometimes we bleed.  Sometimes we hurt.  We don’t watch TV while we work.  We don’t keep our heart-rate in target zones.  We don’t eat food that makes us less healthy.  We get results.

This is who we are & this is what we do.  If  that sounds cool to you – then welcome.  You are about to do things that you once thought were impossible.

Olympic Lifting

Monday 1.) Scapular-Series 2×12 + KB Warm-Up x3 2.) Snatch-Pull x 1 + Power Snatch x 1 + Over-Head-Squat x3 3.) Snatch-Pull 3×3 4.) Weighted-Pull-Ups 4×4 + Weighted-Back-Extensions 3×10 + Weighted-Sit-Ups 3×25

CrossFit

Strength: A1) Back Squat 1-1-1-1-1 A2) Pull-ups 1-1-1-1-1 A3) Side Plank 5 x:30-45 Conditioning: For time: 200m Run 100m Waiter’s Walk (50R/50L) 50m Walking Lunge 100m Run 50m Walking Lunge 100m Waiter’s Walk 200m Run Post loads and times to comments.   Don’t forget about the “Throwdown For Dana,” this Saturday at 10am! Workouts, BBQ […]

CrossFit

Strength: 5 Sets of the complex: 5 Deadlift+4 Romanian Deadlift+3 Hang Power Cleans Conditioning: 3 sets, 3 minute AMRAP: 3 Power Snatch 135/115 6 Bar-over Burpees Rest 3 min between sets. Compare your scores for the three sets, and try to beat/match said score, each set. Post loads and rounds to comments.

Olympic Lifting

Polska Power. Sunday -Barbell Work -Row 2k

CrossFit

Strength: Spend 15 working on the complex: 1 Power Snatch+ 1 Hang Power Snatch+ 1 BTN Power Jerk (sn Grip) Conditioning: With a partner, complete 6 rounds for time: 250 meter row 20 Med Ball Slams 20 KB Swings (alternate with rounds with partner) Post loads and times to comments.