Red River CrossFit

Active Rest....

Today's WOD:

We've had some great classes this week, and I know you all are sore. But let's keep it moving and let's have some fun today. Today will be an active rest day.

You will pick three of the following five Skills and Movements to perform.

Max rep Pull-ups
Max rep Handstand Push-up/ Handstand hold (for seconds)
Max rep Double-Unders (most consecutive or for max reps in 2 min)
Max rep Slosh pipe Shoulder Press
500 meter Row

Post time to comments.

The Evils of Undertraining - Again Faster
(thanks, Craig, for the link)

***Grill & Chill tonight!!!***
Don't forget to bring your own meat to the BBQ tonight. After the 5:30 class, we will have a few grills out back to throw whatever you bring on the barbee. Also I'm thinking we will be testing our 12oz curls (these will be functional movements: just today, though). It should be chill, relaxed and pretty fun. This will be an open event, so if you're hungry, bring your food and whatever you want and let's chill!

***Free Class tomorrow morning***
New to CrossFit? Come tomorrow morning to our free class at 10:00 am. Bring a friend and let's have some fun!

This will also be the last chance for any new members to sign up for the Beginner's Workshop. We have a discounted price for the month of August!

SDHL, C2B, OHWL....did I catch a niner?

Today's WOD:

15-12-9 reps for time of:
135 pound Sumo Deadlift High Pull
Chest to Bar Pull-ups
Overhead Walking Lunge, 45 pound plate

Post time to comments.

Let's get that chest to the bar, folks!

**Don't forget to tell your family, friends and co-workers about our Beginner's Workshop starting Monday night at 7:30. For the month of August, we will have a special price of $90 for this month long course. This Saturday, August 1st, is the last day to sign up...so hurry!!! For more details click here.**

Lizzie.....

Today's WOD:

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

For those of you checking out our site that have not been to Red River CrossFit; we invite you to our FREE Class tonight at 7:30. No CrossFit experience necessary, just come and bring your fun shoes...we'll take care of the rest! Even if you have been to the FREE Class before, why aren't you coming again? There is no limit on how many times you can visit us and we encourage you to come back as much as you want.

Also, as a reminder, there is still spots open for the Beginners Workshop. Class starts next week. So sign up today!

Strong Day...

Today's WOD:

Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps

Post load to comments.

Why You Should Join Fight Gone Bad IV on Sept 26th-

My name is Dan O'Shea. I am a Reserve Navy SEAL officer and graduate of the United States Naval Academy in Annapolis, Maryland. In the 1990's, I deployed to the Middle East numerous times with SEAL Team Three before leaving the Teams to compete in Adventure Races all over the world (Raid Gauloises, Eco Challenge, Southern Traverse . . .). Following the attacks of 9/11, I voluntarily returned to active duty to serve at Special Operations Command CENTRAL and have deployed many times since to US Central Command (USCENTCOM) supporting Operation Enduring Freedom (OEF) and Operation Iraqi Freedom (OIF).

My friend Scott Zagarino (of FGB IV and Athletes for a Cure) asked me if I would write a brief note acknowledging the CrossFit community for the commitment you're making by giving your time and sweat to Fight Gone Bad IV on September 26th. I also wanted to add a personal thank you to each of you because my Dad was diagnosed with prostate cancer in the 1990's and is still living a full life today because of research supported directly by Athletes for a Cure (AfaC).

I want each of you to know that you may never personally meet or know how many people you affect by giving up one day in your life for others. Remember, "only a life lived in the service to others is worth living" (Albert Einstein) and "Those who aim at great deeds must also suffer greatly." (Plutarch).

Today, every man, woman in uniform serving overseas in Iraq and Afghanistan, offers up sweat and sometimes blood and tears defending a country, their community, and you. Competing in Fight Gone Bad will be more than merely saying thank you. You will be sweating while some Army Rangers are rucking up the Hindu Kush Mountains in Afghanistan or Navy SEALs stacking on a door in some Baghdad slum. We may never meet in person, but we thank you for your sacrifice to train and raise money and awareness on behalf of AfaC for the Wounded Warrior Project.

What you're doing matters to every warrior serving this country. Your efforts will directly support American brothers and sisters wounded in combat defending our way of life.

Dan O'Shea CDR USNR

This looks familiar....

Today's WOD:

"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

~OR~

"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

Post time to comments.

Compare to "Cindy and Mary"

Brad getting some HSPU's

**This Friday we will have a Grill-n-Chill at 6:30, after the last class of the day. We will provide the Heat if you bring the Meat. We will also have some quality beverages there. This isn't anything super formal, we just thought we could hang out, eat, drink and be merry together.**

Practical Application...

Today's WOD:

Power Cleans 3-2-2-2-1-1-1-1-1

Post loads to comments.

No...Seriously...It will make you better...

Today's WOD:

Run 10 K

Post time to comments.

Highlights form the Hill Run...CrossFit Again Faster [wmv] [mov]

***Don't forget about the FREE class at 10:00am and our Olympic Lifting Seminar, with Cody Gibbs, at 12:00pm***

Pull-ups!!!

Today's WOD:

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Don't forget to sign up for the Olympic Weightlifting Seminar tomorrow at 12:00pm with Cody Gibbs. Seminar starts right after the 11:00 WOD.

Thrusters, Thrusters, and more....

Today's WOD:

Thruster 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

5:30...getting after it!!!

2009 CrossFit Games Overview by Marty Cej and John Buffone- video [wmv] [mov]

Now that the Games are done, CrossFitters everywhere are devoting their time to workout for two great causes. I'm talking about the Fight Gone Bad IV fundraiser in September! We've been fighting through workouts for our own personal gain, and now it's time to put our efforts toward this great cause on September 26th, 2009. It's time to fight for someone else! Do you plan to join our team and support for Athletes for a Cure and the Wounded Warrior Project? (Click on the link in the top right column)

Chipper of a Day...

Today's WOD:

For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 pood
60 Sit-ups
70 Burpees

Post time to comments.

Don't forget to sign up for the Olympic Weightlifting Seminar with Cody Gibbs this Saturday. Seminar starts at 12:00pm and cost $10 per athlete. This is a great chance to work with a talented athlete, like Cody, and better your Oly lifts.

Contact one of the coaches for more details! Sign up soon...time is running out!