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

Wednesday 1.) Dynamic Warm-Up 2.) Over-Head Squats 5×5 3.) Clean-Pull x 1 + Power Clean x 1 + Front-Squat x3 4.) RDL 3×8 5.) Weighted-Pull-Ups 5×5 + Jerk-Lunges 3×10 (on each leg) + Jerk-Foot-Drill (3×12)

CrossFit

Strength: A1) Deadlift 4×3 A2) Ring Push-ups 4×4-6 @3112 A3) Turkish Get-ups 4×2 Conditioning: Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees Rx’d: This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches […]

CrossFit

Strength/Skill: Spend 15-20 min. working on: 3 Snatch High Pull + 1 Snatch Conditioing: O-Course Post loads and efforts to comments.

Olympic Lifting

Strong Legs.  Meet the Bar. Monday 1.) Dynamic Warm-Up 2.) Back-Squat 5×8 3.) Push-Press 3×8 4.) Bench-Press 3×8 5.) Weighted-Sit-Ups 3×25 + Box-Jumps 5x3x3

CrossFit

Strength: A1) Front Squat 5-5-3-3-3 A2) 1-arm DB Bent-Over Row 5×8/8 A3) Dynamax Ab Wheel (After 1st, 3rd, & 5th set) Conditioning: For time: 50 Double-unders 21 KB Swings, AHAP 21 Handstand Push-up 50 Double-unders Post loads and times to comments.