Contact us for any questions; (318) 670-7920 or email us at coach@redrivercrossfit.com
Today's WOD:
"Helen"
Three rounds for time of:
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Post time to comments.
Kepler on Movement Standards... [wmv] [mov]
The Central/Southern Texas (and LA) Sectional WOD's are announced!!! Click here to see what workouts our athletes get to look forward to! Above is a video for the standards of some of the exercises in the workouts this weekend. If standards are not met, reps do not count!
Today's WOD:
For time:
Run 200 meters
50 Squats
25 Pull-ups
Run 400 meters
50 Squats
25 Pull-ups
Run 800 meters
50 Squats
25 Pull-ups
Post time to comments.
Sectional Weekend for Central Southern Texas is finally here – We are less than 5 days away from the event! If you plan on heading down to Austin this weekend, click here for some important details that everyone should know.
Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]Today's WOD:
Five rounds for time of:
Run 200 meters
10 Ring Push-ups
10 Dumbbell Split Jerks, alternating split
Post load and time to comments.
James (above) and Jed (below) competed in the Le Highlander de la Louisiane Strongman/Highlander Games tournament this past weekend. Both guys did exceptionally well, with James winning his division (middleweight) and Jed showing a strong performance getting 3rd in his division...oh yeah, and that was after Jed ran in a 5k race in the morning, winning his age group! Damn, Jed...you are a monster! We are all very proud of these two guys for their efforts on Saturday. I know they entered this competition not knowing too much about each event, but they proved that training for the unknown and unknowable, like we do everyday here at RRCF, really pays off. I'm so glad you guys entered this competition and showed to your fellow athletes and yourselves that your training really does prepare you for anything. Now it's up to our members heading to the Warrior Dash in a few weeks, to show that they too are up for any challenge and will do great!
Don't forget to keep your eyes and ears open for updates on Evelyn and Matt, as they head to Austin this weekend to participate in the Central/Southern Texas Sectional for the chance to qualify for the CrossFit Games! If any of you are going, please email me pictures and/or video of the event so I can put updates on the website.
Today's WOD:
For time:
50 Kettlebell Swings
40 Box Jumps
30 Wall ball shots
25 Pull-ups
20 Knees to Elbow
10 Power Snatch
100ft. Overhead Walking Lunge (45/25)
Post time and load to comments.
CrossFit Journal- "Quality of Life, Not Leisure" by Lt. Jason Fernandez, US Navy
Post thoughts to comments.
Today's WOD:
For time:
Row 500 meters
20 Back Squats (70% 1RM)
30 Pull-ups
Post time and load to comments.
"Erin Cafaro Learns to Run" Part 1 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]
"Erin Cafaro Learns to Run" Part 2 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]
Today's WOD:
Strength:
Weighted Pull-ups 5x5
WOD:
Tabata Row (calories)
Post load and Tabata score to comments.
We are a week away from kicking off our Region's CrossFit Games! Next Saturday, the Central/Southern Texas Sectional (this includes LA too) will start for some of our athletes. If you have time, head down to Austin and check it out. There is still room to volunteer! Right now, they need Media and IT help for the event. If you are interested please click here. The CST Sectional website has updates and info about the event next week.
For those of you that haven't seen or know about the sign-up list for the Affiliate Cup team, it's up on the grease board next to the FGB IV poster. We want you all to start focusing up on your training and to take full advantage of the programming and your workouts over the next few months. By signing up, this will also give us coaches a better idea of when we need to have our competition and how to program for these athletes wanting to compete and/or get better. Talk to us before class if you have any questions. Thanks everyone!
Today's WOD:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Chief Petty Officer Nate Hardy was killed on February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
Honor the fallen!
Today's WOD:
Complete as many rounds as possible in 8 minutes of:
4 Burpees
8 L-Pull-ups
12 1 Arm DB Snatch, alternating
Post rounds to comments.
Can you spot one of our members?
Congratulations to Matt H. for becoming one of the newest trainers at Red River CrossFit. Matt has been working with the coaches over the past few months with classes as well as recently completing his Level 1 Coaching Course. We are thrilled to add Matt, and his excitement and passion for CrossFit, to our coaching staff. Good work buddy!
___________________________________________________________________________________
From CrossFit Endurance to CrossFit Moms, the functionality,scalability, and most importantly, the results are some of the main reasons people are leaving the globo-gym's back and bi, chest and tri, abs and leg programs and discovering the benefits of CrossFit. So it comes as no surprise to me, with the emergence and growth of CrossFit Football over the last year and the growing popularity of CrossFit World-wide, that we are starting to see more and more sports and athletes utilize this method of training. Even the MLB is getting in the action: The Marlins Go CrossFit
Today's WOD:
Five rounds for time of:
Run 400 meters
20 Box Jumps, 20" box
20 Kettlebell swings, 1.5 pood
Post load and time to comments.
Drew working his way down
For those of you that are having issues with shoulder/wrist soreness after front squats/cleans, check out this article from Kelly Starrett (or KStar) from San Francisco CrossFit. KStar the CrossFit mobility master when it comes to taking care of your body, the right way, for preparation and performance with your lifts and movements. If you haven't seen his CrossFit Journal articles...check them out. If you don't have a Journal subscription...get one! It is the best thing you can do for yourself as a CrossFitter!
Today's WOD:
For time:
30 Ground to overhead (any lift*)
30 Ring dips
Post load and time to comments.
* You may use any lift to complete the movement. Weight must start on the ground and finish with arms locked out, overhead. Clean and Jerk, clean and thruster, snatch, etc...are all acceptable.
Now that is working hard....the 4:30 class taking a little breather after the WOD!
"Erin Cafaro Learns to Run" Part 1 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]
Today's WOD:
For time:
Run 400 meters
100 Double-unders
Run 400 meters
35 Box jumps
Run 400 meters
25 Burpees
Run 400 meters
Row 500 meters
Post time to comments.
The boys in the semi-finals
After the dust cleared, it was Ivan who stood victorious and is now the Red River CrossFit Fish Game Champion! It was a good turn out last night and it was great to see everyone have a good time. The food was amazing, you all did a fantastic job! (or your wives did a fantastic job!) Anyways, it was fun night and we need to get together more often. Keep on practicing your fishing, cause we are going to make next year's tournament even better!
See you at the box!
Today's WOD:
"Cindy"
Complete as may rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds and fractions of rounds completed to comments.
Dutch Does Butterflies. ...[wmv][mov]
***Game Time!***
The first Fish Game Tournament at RRCF will be held tonight at 7:00pm. Registration starts after the 5:30 class and first row will be at 7:00. Entry fee is $10. Winner takes the entire pot minus 10% given to person with the highest score for the entire tournament. Once everyone is registered, we will draw the names out of a hat and place the names into a tournament bracket. To advance, you must score more points than the person you are going head-to-head with. We will continue this until we crown a champion.
We will have Beer and H20 for those that just want to come and hang out. This event will be a pot luck: RRCF will supply utensils, napkins, plates, water and a keg. You guys bring your family, friends and food! This should be a fun event and a chance for all of our members to meet fellow athletes from other classes. Don't forget...free beer!
We will open this event to Members, friends, family and other CrossFit affiliates! This is our first social gathering of year, so we hope to see you all there!
If you haven't seen or played the Fish game on the Concept 2 rowers here are the rules. I would definitely practice before this event.
Today's WOD:
Four rounds for time of:
Run 400 meters
30 Double-unders
15 Burpees
Post time to comments.
Don't forget that on Friday we will host our 1st Annual RRCF Fish Game Tournament.
Registration starts after the 5:30 class and first row will be at 7:00. Entry fee is $10. Winner takes the entire pot minus 10% given to person with the highest score for the entire tournament. Once everyone is registered, we will draw the names out of a hat and place the names into a tournament bracket. To advance, you must score more points than the person you are going head-to-head with.The sign-up sheet for the pot-luck is up on the cork-board. Remember, this event is open to members, friends, family and other CrossFit affiliates! This is our first social gathering of year, so we hope to see you all there!
CrossFit Games
Sectionals- March 13-14: Austin,TX Regionals- May 29-30: Ft. Worth, TX Free W.O.D.- every week Wednesdays at 7:30p
Saturdays at 10:00a
Call (318) 670-7920 for more details
Register- Athlete, Volunteer, or Spectator
Affiliate Cup
We will train as many athletes as we can for the Affil. Cup. When we get close to March we will start focusing on a team. If we have a good group of athletes training, we will probably hold a tryout/competition to see who goes to Ft. Worth! 
Or visit us at
