Workout of the Day

CrossFit

CrossFit

Strength: A1) Ring Rows 4x 10-12 reps @ 2111 Rest 1:30 A2) Good Mornings 4x 6-8 reps @ 3010 Rest 1:30 Conditioning: AMRAP in 5 minutes of: 5 Front Squats 10 Pull-Ups ~Rest 5:00~ AMRAP in 5 minutes of: 10 Burpees 10 Wall Ball Post loads and rounds to comments.   Fun weekend planed…check it […]

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CrossFit

CrossFit

Strength: Snatch 5x 1.1 (rest 10 seconds b/t reps) Conditioning: Every two minutes, for 4-5 rounds to complete: 10 Kettlebell Swings 40 Double-Unders ~Rest with remaining time, within the 2 minutes.~ Post loads and efforts to comments.   Don’t forget to spread the word! We are reserving spots for February’s On-Ramp classes, so tell you […]

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CrossFit

CrossFit

Registration for the 2015 Reebok CrossFit Games Open is now live!   Strength: A1) Back Squat 5×3-5 reps @30X1 ~rest :20~ A2) Seated DB Shoulder Press 5×10-15 reps ~rest 2:00~ Test: For time: Row 1000m Post loads and times to comments.  

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CrossFit

CrossFit

Strength/Skill: Spend 15 min. to build to a tough set: Haulting Clean (2″+P2+ P3)+Hang Clean Conditioning: For time: 10 Power Cleans 50 Sit-ups 8 Power Cleans 40 Sit-ups 6 Power Clean 30 Sit-ups 4 Power Cleans 20 Sit-ups 2 Power Cleans 10 Sit-ups Post efforts and times to comments.   Happy Birthday, Coach Jess!!! Make […]

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CrossFit

CrossFit

Today’s WOD: A) O-Course B) In 2 min., attempt as many reps as possible of: Double-unders ~rest 2 minutes~ AMRAP in 10 min. of: 5 Renegade Rows 10 Chest-to-bar Pull-ups 100m Sprint Post reps and rounds to comments. Come join us this Sunday for a Super Bowl watch party! We will have the projector rolling […]

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CrossFit

CrossFit

“Dueling Helen” With a partner, complete 3 rounds each, alternating rounds of: Run 400m 21 Kettlebell Swings 12 Pull-ups One partner working at a time. Post times to comments.  

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CrossFit

CrossFit

BOOM…easy, and looks de-lish! Today’s WOD: Five rounds: Row 500m :20 rest 20 Toes-to-Bar :20 rest 1:00 Side Plank (right) 1:00 Side Plank (left) Post times to comments.  

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CrossFit

CrossFit

Strength: Spend 20 min. to find: 2RM Clean & Jerk, TNG Conditioning: 18-12-6 reps: Deadlift Shoulder Taps Post loads and times to comments.  

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CrossFit-Bring a Friend!

CrossFit-Bring a Friend!

**Don’t Forget! Today we are inviting you to bring a friend to class with you! We are opening our doors to those that would like to give Red River CrossFit a try!** Strength: A1) Pull-Ups 4x Max reps Rest 1:00 A2) Alt. Single Leg Hip bridge 4×12-14 Rest 1:00 A3) DB/KB Walking Lunges 4x 20 […]

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Goal Setting, part 3

FEAR! Is fear keeping you from achieving your goals? Many times, people never achieve what they want because they are scared; they are scared to fail.  But they are also scared to succeed.  Wait, what….scared to succeed?  Isn’t that the point of having a goal; to succeed?  Yes…and we’ll get to that shortly, but let’s […]

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