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We are still collecting coats and winter items until next…
We are still collecting coats and winter items until next Wednesday, y’all:) thanks!!!
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Friday, November 20, 2015
Friday, November 20, 2015151120: 3×8 Romanian Deadlifts (barbell) -then- “Brody” 1,000 Meter Row 30 Deadlifts (225#/155#) 50 Pull-Ups -then- "Posterior 3" 3×20 Romanian Deadlifts 3×10 Barbell rows
View ArticleDoes anyone have any large Christmas yard inflatables that we…
Does anyone have any large Christmas yard inflatables that we (CFRX) could borrow?
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New CFRX hoodies are DOPE!!! Aaaaaaaaand they also run a touch…
New CFRX hoodies are DOPE!!! Aaaaaaaaand they also run a touch small!! Our unisex small hoodie has already been a hit with lots of Kids and Teens…so grab one for your little one!!
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Wednesday, November 25, 2015
Wednesday, November 25, 2015151125: 8RM DB Bench -then- 3 x 1:00 max reps DB Bench @ 50% (1 min on, 1 min off) -then- “Hendricks” 50 Calorie Row 40 Walking Lunges Steps 30 Kettlebell Swings (70#/55#)...
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Monday, November 30, 2015
Monday, November 30, 2015**Please Sign In To Class In Advance Via Wodify** 151130: EMOM 10: Power Clean + Power Jerk + Power Jerk -then- “Afro Puffs” 3 Rounds: 5 Ring Muscle-Ups (sub = 15 ring dips or...
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Monday, December 7, 2015
Monday, December 7, 2015151207: EMOM 6 Squat Clean + Hang Squat Clean + Power Jerk -then- “Dre” AMRAP 20: 3 Power Cleans 3 Front Squats 3 Push Jerks NOTE: Rx – 185#/135#
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*Know your numbers…Get stronger faster*
*Know your numbers…Get stronger faster*This week we begin a 7 week strength program!! Make sure you are here…we will be lifting M/W/F (squat, bench, deadlift). Make sure you stick you your %'s! Let's...
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Wednesday, December 16, 2015
Wednesday, December 16, 2015151216: Bench Press x5 @ 65% x5 @ 75% x5+ @ 85% -then- "Stronger" AMRAP 12: 50-40-30-20-10 Kettlebell Swings (55#/35#) DU's In remaining time max rep MU's (sub is C2B) — 630…
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Monday, December 28, 2015
Monday, December 28, 2015151228: Back Squat x5 @ 75% x3 @ 85% x1+ @ 95% -then- “Jump Around” 7 Rounds: 7 Power Cleans (95#/65#) 7 Thrusters (95#/65#) 7 Lateral Barbell Burpees
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Wednesday, January 13, 2016
Wednesday, January 13, 2016**Sign in to class in advance via Wodify** 160113: Bench Press x3 @ 70% x3 @ 80% x3+ @ 90% -then- “Swangarang” 21 – 18 – 15 – 12 – 9 – 6 – 3 Kettlebell Swangs (55#/35#) AbMat...
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Saturday, January 30, 2016
Saturday, January 30, 2016**Sign in to class in advance via WODIFY** 160130: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Thursday, February 18, 2016
Thursday, February 18, 2016**Sign in to class in advance via WODIFY** 160218: "Harper" AMRAP 23: 9 Chest to Bar Pull Ups 15 Power Cleans (135#/95#) 21 Squats 400 Meter Run (45#/25#) — 630 Skills:...
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Tuesday, March 8, 2016
Tuesday, March 8, 2016**Sign in to class in advance via WODIFY** 160308: 3 Rep Max Deadlift -then- "Jackie" Row 1,000 Meters 50 Thrusters (45#/35#) 30 Pull-Ups -then- Optional core Tabata :20 crunches...
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Friday, March 25, 2016
Friday, March 25, 2016160325: CrossFit Open 16.5 — "Friday Night Lights"
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Saturday, April 9, 2016
Saturday, April 9, 2016160409: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Friday, April 29, 2016
Friday, April 29, 2016160429: 400m Run 40 Wall balls 20/14 40 G2O 115/80 40 Wall balls 400m Run -then- “Flight Simulator” –or “Mini Flight Simulator” NOTE: 10 min cap
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Friday, May 20, 2016
Friday, May 20, 2016160520: Deadlift 70% 1×3 Deadlift 80% 1×3 Deadlift 90% 1×3+(Max Reps) -then- Teams of 2: 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front...
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Wednesday, June 8, 2016
Wednesday, June 8, 2016160608: Bench 70% 1×3 Bench 80% 1×3 Bench 90% 1×3+ (Max Reps) -then- 5 Rounds: 25 KB swing (55/35) 15 Pushups 400m run NOTE: Rest 1:00 after each round -then- Core — 630 Yoga...
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