We are so excited to bridge the gap of fitness and community through the Renaissance Periodization 90 Day Nutrition Challenge. As we come to the end of week 3 athletes are accomplishing Pop Up Challenge 1: Prep a meal for a teammate. Loving all of this. #RPstrength #90daychallenge#community #fitnessandnutrition #thewholepackage 5 x 3 (A: Heavier than High hang snatches)...Read More
Farewell to young Dannie. For her journey will take her far far away to a realm known as…college. Stay fit young warrior. #gainzofthroneschallenge ======================================= 4 rounds of :45 work :15 rest (16:00) Station 1: Banded Good Mornings Station 2: Ball Slams* Stations 3: Perfect Burpees Station 4: Plank Hold (Perfect Burpee=Air Squat-Kick back to Push...Read More
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= Supreme Swag! #gainzofthroneschallenge Partner WOD: 2000 m Row Buy in: Then 3 Rounds: 20 Snatches 135/95, Fx: 95/65 20 OH Lunges 135/95, Fx: 95/65 20 Burpees over Rower 2000 m Row Cash out *one athlete working at a time...Read More
After 17 days here are your Fall Attendance Challenge Leaders: 1st: Christine Ho (15 wods) 2nd: Tiffany Flowers (14 wods) -Dale Van Wilder (14 wods) 3rd: Fan Yang (13 wods) -Pat Sheridan (13 wods) -Jackie Lazcano (13 wods) ==================================== Strength/Skill Schedule: Monday: Low Hang Cleans Tuesday: Partner WOD Wednesday: Push Press Thursday: Circuit training Friday:...Read More
GOT Picks have to wait until Monday. Stay tuned. #gainzofthroneschallenge ======================== Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ========================= 4 Supersets: 12 Pull Ups (strict if possible) 12 Turkish Get ups (Perfect technique/6 each side) Rest as needed 7...Read More
Coach Ashley imposes her dominance and rattles fear in the cardio section of gyms. #gainzofthroneschallenge “10 min AMRAP: Max HSPU (feel free to go to a negative or strict) HSPU technique” 5 Rounds: 5 Bar Facing Burpees (Lateral at BCF) 15 Wall Ball Shots 20/14 5 Power Snatches 135/95, 115/80 *RX+155/105Read More
Is this the next queen of fitness. Only time will tell. #gainzofthroneschallenge High Hang Squat Snatch: 5 x 3 (A) Pausing Back Squat: 5 @ 60, 3 @ 70, 2 @ 75%, 80%, 85% of 1RM Back Squat” :03 Pause in the bottomRead More
Lets see who can do it better #gainzofthroneschallenge Deadlift 5 x 5 (A, 5# Heavier from last week) 20 min AMRAP 200m suitcase carry 24/16 20m Kettlebell Overhead Walking Lunges (switch arms at 10m turn) 24/16 20 Kettlebell Swings 24/16 20 Kettlebell Push Press (10 on each arm) 24/16 RX+ 32/24 Read More
Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks. Class times are at 6:30 am, Noon and 6:45 pm. Please greet all new faces as they take on CrossFit for the first...Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
