Saturday, August 1

CF&P Skill: Spend 7 minutes at each Gymnastic movement: Skin the Cat Tripod Headstand Hold, & Progressions Conditioning: 3 Sets: AMRAP in 5 minutes 30 Double-unders 20 Sit-ups 10 Alternating DB Ground to Overhead Rest 3 minutes You can use a Snatch or Clean & Jerk to move the dumbbell … Continue reading

Friday, July 31

Red River Crossfit Revised Logo 0514

CrossFit Strength: Four rounds of: 8/8 Bulgarian Split-Squats 8 Supine Ring Rows :40-:60 Extended Planks (x4-6, :10 at each position) Conditioning: 21-15-9 rep rounds of: Front Squat, 135/95 (No rack) Box Jumps Performance Strength: A) Every 2 Minutes for 12 Minutes: *Push Press + Push Jerk + Front Squat @70% … Continue reading

Thursday, July 30

CrossFit “1 & 12” Complete AMRAP 12 min: 100m Run 8 Goblet Squats 8 Ring Rows/Pull-ups 8 Push-ups *Compare score to your 1st and last On-Ramp class Performance Strength/Skill: Front Squat 5×5 @ 60% of 1RM -Rest 1:00- Muscle Up Progression* *If you do NOT have 4 strict pull ups and … Continue reading

Wednesday, July 29

CrossFit Skill: Spend 12 minutes working on: Handstand/HSPU progression WOD: Complete 5 rounds for time of: 10 Deadlifts 15 UB Wallball Shots Performance Strength/Skill: Muscle Up Progression* *If you do NOT have 4 strict pull ups and 4 strict dips then practice muscle up progression AS WELL AS: 5 Sets of: A1) … Continue reading

Tuesday, July 28

CrossFit AMRAP in 5 minutes: 5 Hang Power Clean 25 Double-unders ~rest 5 min.~ AMRAP in 5 minutes: Run 400 Meters Row as many meters as possible with remaining time ~rest 5 min.~ AMRAP in 5 minutes: 5 Ground to OH 5 Bar-over Burpees ~rest 5 min.~ AMRAP in 5 … Continue reading

Monday, July 27

CrossFit Strength: Back Squat 3-3-3-3-3 Conditioning: Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from … Continue reading

Friday, July 24

**Please join us tonight as we watch the 2015 CrossFit Games, together, as a gym/community! Tonight will be a BYOB and BYOF kind of laid back event. We invite all our RRCF athletes, and their families to come by and watch the Games with us! ** CrossFit Strength: 4 rounds: Ring … Continue reading

Thursday, July 23

CrossFit Strength: Pos. 2 Clean 5×1.1.1 Conditioning: Every 2 minutes, for 8 minutes complete: 10 Deadlifts (@135/95) 40 Double-Unders (sub lat. Bar hops) Performance Front Squat 5×5 @ 60% of 1RM -Rest 1:00- Muscle Up Progression* *If you do NOT have 4 strict pull ups and 4 strict dips then practice muscle … Continue reading

Wednesday, July 22

**Today is the first day for Individuals and Teams, for the 2015 CrossFit Games. We will be streaming all events (Masters, Teens, Individuals and Teams) the rest of the week! On Friday, July 24th, we will host a CFGames Watch Party and have a “pot-luck” as well. We invite all … Continue reading