Friday, May 22

  Join us on Monday for our Annual Memorial Day Murph! CrossFit Strength: A1) Heavy KB Swings 4×8-10 A2) Floor Press 4×8-10 Conditioning: 9 min AMRAP 9 Deadlift 6 Hang Power Clean 3 Push-Press Performance A) EMOTM: 10 Minutes Odd: 8 Front Squats @ 65% of 1RM Even: 8 Pull … Continue reading

Thursday, May 21

  Call today! CrossFit Four rounds for time of (team of 3-4): Row 400 Meters Run 400 Meters (This workout will be performed as a relay race. The moment one member comes off the rower, the next teammate may begin rowing.) Performance A) 10 Minutes Zone 1 Row B) 20 … Continue reading

Wednesday, May 20

DON’T FORGET!!! Monday, May 25th, will be our annual Memorial Day Murph workout. Are you coming!?! CrossFit Strength: Four rounds: Reverse Lunge x8-10 Pull-ups x6-8 Conditioning: AMRAP in 5 minutes of: 5 Front Squats 10 Pull-Ups ~Rest 5:00 (walk; stay moving during rest)~ AMRAP in 5 minutes of: 10 Box Jumps … Continue reading

Tuesday, May 19th

Don’t forget…RRCFKids will have new class times starting MAY 27th. The new SUMMER schedule will be: M/W/F at 9am. CrossFit Strength: Position 3 Clean 5×5 Conditioning: 5 Rounds for Time 100 Meter Farmer Carry (70/50) 20 Burpees Performance: Strength: A) Pos. 3 Cleans 5×5 @ 70% of 1RM B) Complex: … Continue reading

Monday, May 18th

  Don’t Forget!!! Monday, May 25th, will be our annual Memorial Day Murph workout. WHAT IS MDM? Memorial Day Murph is an annual internet-based fundraiser for military charities. It’s based on a CrossFit workout called “Murph,” named after Medal of Honor recipient Michael Murphy. The idea is to honor ALL of … Continue reading


Today’s WOD: In teams of two, with only one partner working at any time, complete: 100 Shoulder to Overhead (can not drop bar during transition*) 1200 Meter Relay Run with Med Ball (3x ea.) 100 Burpees *40 Partner Plank High-fives Post times to comments.


Strength: A1) Goblet Squat 4×8-10 ~rest 1:00~ A2) Chin-ups 4×8-10 ~rest 1:00~ Conditioning: 50-40-30-20-10 reps for time: Air Squat Sit-up Post loads and times to comments.   TDC Starts today! Good luck everyone…can’t wait to see how you all do!


A1) Clean 5×1.1.1 (rest :10 b/t reps) ~rest :20~ A2) Box Jumps 4×3, max height ~rest 3:00~ Six rounds for max reps of: :20 Box Jumps :10 Rest :20 Burpees :10 Rest Post loads and efforts to comments.   Spots are filling up…register today!


Strength: A1) Romanian Deadlift 3×4 (increase from last week) ~rest :45~ A2) L-Seated DB Press 3×10-12 ~rest :45~ Conditioning: Every 1:30, for 15 min, complete: 10 KB Swings 10 HR Push-ups Post loads and efforts to comments.


Today’s WOD: Four rounds: 1:40 Row, max meters :20 rest :40 Toes-to-Bar, max reps :20 rest 1:00 Side Plank, R 1:00 Side Plank, L 1:00 Rest Post efforts to comments.   For more information, please click here or contact us today! Also…RRCF Kids classes (ages 5-12) will have new times … Continue reading