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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.


Skill: Spend 10 min working on OHS progressions Strength: 3 Sets A1) Farmers Carry 100 meters ~Rest :45-1:00~ A2) Supine Ring Row x 10-12 ~Rest :45-1:00~ A3) Waiters Walk 100 meters ~Rest :45-1:00~ Conditioning: Alternating Tabata: (6 intervals of each) Sit Ups Burpees


Strength: A1) Seated alternating DB Shoulder Press x6-8 ~rest :30-:45~ A2) Snatch-grip RDL x8-10 ~rest :30-:45~ A3) Side Planks x:30-:45 ~rest :30-:45~ Conditioning: 4x 2min rounds: Sprint 200M AMRAP with remaining time: Kettlebell Swings ~Rest 1min b/t rounds~ Post loads and efforts to comments.


Skill: Spend 15 min. working on Overhead Squat (mobility, position, etc…) WOD: 5 Min AMRAP 10 Wall Bal Shots 10 Med Ball Sit Ups ~rest 3min~ 5 Min AMRAP 5 Chest-to-Bar Pull Ups 7 Box Jumps ~rest 3min~ 5 Minute AMRAP 7 Hand-release Push Ups 14 Split jumps Post efforts and rounds to comments.  


Strength: A1) Back Squat 3x 10 (@50-70%…work on ROM in your squat. Get better today!) A2) Scooter Hip -Raise 3x 12-15 Conditioning: 3 rounds for time: 21 Double Unders 7 KB Swings Rest 1:30 between rounds and repeat two more times, for a total of 3 sets. Post loads and efforts to comments.   We […]

2014 RRCF Games

Warm-up starts at 8am Intro/Standards at 9:05 Heat 1 starts at 9:30am Event 1- Relative Strength Test (a) Front Squat (b) Shoulder Press (c) Power Clean ~then~ 500m Row Repeats Event 2- Mystery Event   Come out and cheer on! Good luck to all of our competitors.