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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.


Strength: Spend 20 min. to find/build up to: 1 rep M.E. Snatch Conditioning: Tabata Friday!!! (6 intervals each) Row (for total calories) Sit-ups (total reps) Push-ups (total reps) Post loads and reps to comments.  


Skill: Spend 15 Minutes: MOTM: Handstands a) Kick-up to handstand drills b) Free standing for time (goal- 10 sec.) Conditioning: AMRAP in 12 Run 200m Pull-ups (ME Strict+ ME kipping*) *Rx’d folks: Knock-out as many strict pull-ups as you can, without coming off the bar, and immediately transition into as many kipping pull-ups as you […]


Strength: Spend 20 min. to find/build up to: 1rep M.E. Push-Press Conditioning: 3 sets of: 3 min. of work/3 min. of rest for AMRAP of: 6 Hang Clean 12 Box Jumps *Continue next round where you left off.  

RRCF- 6 Years

Skill: Spend 7 minutes at each movement Skin the Cat Tripod* Headstand Hold/progression to handstand *head position-please watch if you have never done this before. Conditioning: AMRAP in 10 minutes of: 30 Double-unders 20 Alternating DB Ground to Overhead 10 Burpees Post efforts and rounds to comments. Well folks….it’s been 6 years of fitness, friendship […]


Strength: A1) M.E. Back Squat 1-1-1-1-1 ~rest 1:00~ A2) Powell Raise 4×8/8 ~rest 1:00~ Conditioning: 5 rounds for time: 20 Wallball Shots 10 Toes-t0-bar Post loads and times to comments.   Why Squatting is So Important