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Workout of the Day

CrossFit

Strength: Shoulder Press 5-5-5-5-5 Conditioning: 4 rounds, with 2 min rest between rounds: 200 meter run 15 Sit-ups 10 DB Push Presses Post loads and times to comments.   We want to throw this out for you guys…There is also a flyer up on the cork-board.

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CrossFit

Strength: A1) RDL 4×6-8 ~rest :45-:60~ A2) Turkish Get-ups 4×4-6 (each arm) ~rest :45-60~ Conditioning: 5 rounds for time: 10 Overhead Squats, 95/65 5 Burpees

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CrossFit

Strength: M.E. Front Squats 5-5-3-3-3 Conditioning: EMOTM for 12 minutes: Odd- Box Jumps 4-6 reps Even- KB Swing 6-8 reps Post loads and efforts to comments.

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CrossFit

New On-Ramp program starts next week! Sign up today for two FREE weeks of training! Have you always wondered if Red River CrossFit is the gym for you!?! Wonder no more! We are kicking off a brand new program this Labor Day; Group On-Ramp! This 4 week course (happening every M/W/Th evening at 6:30pm), will […]

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CrossFit

Strength: M.E. Clean 3-3-2-2-2 Conditioning: For each movement, complete AMRAP in 3 min. of: Row (Max meters) Burpees (max reps Double-unders (max reps) ~Rest 1:00 between rounds~ Post loads and efforts to comments.

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CrossFit

Strength: ME Push Press 1-1-1-1-1 Conditioning: In teams of two, complete 4 sets each, with partners alternating rounds of: 15 Wall Ball Shots 10 Toes to Bar 5 Box Jump-Overs* *Jump completely over box Post loads and time to comments.

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CrossFit

Strength: Four Sets A1) RDL x6-8 @ 60-75% @3121 ~immediately followed by~ A2) Muscle Clean x6-8 ~rest 2:00~ Conditioning: Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Burpees (for max reps) Rest 2 minutes Post efforts to comments.

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CrossFit- Ice Bucket Challenge

Strength: A1) ME Back Squat 1-1-1-1-1 B1) DB ext. Rotation 2×8-10 B2) Deadbug Progression 2×10/10 Conditioning: 15-12-9-6-3 rep rounds: KB Swings Sprint 100m ~Rest between rounds; walk back for recovery~ Post loads and efforts to comments.   Red River CrossFit is getting in on the #icebucketchallenge! Yes, I know many of you have already participated […]

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CrossFit

Skill: Spend 7 minutes at each movement: -Skin the Cat (Inverted hang/ tuck on bar/progressions) -Tripod Headstand Hold (tuck/pike/straddle/HS press) Conditioning: AMRAP in 10 minutes of: 30 Double-unders 10 Rocking Pistols (5R/5L) 10 Clean & Jerk Post efforts and rounds to comments.  

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CrossFit

A) ME Snatch 1-1-1-1-1 B) 3 sets of Dynamax Ab Wheel (group of 3-4; rest as partners do Ab Wheel) C) 500m Time Trial Post loads and times to comments.  

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