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    News & Updates

05/09/2018

3 May 2018

Warm up:
5 min step ups
2 x 10 Rev v ups
2 x 10 Push ups
2 x 10 prison squats

Mobility:
Dragon
2 min Puppy w med ball

Tech:
3 x 10ea. 3 way shoulder raise
3 x 10ea. SA DB floor press

Metcon:
12 min AMRAP (empty bar)
20 x alt. narrow grip OH Lunge
15 x back squats
10 x burpees
((total reps))

stability:
3×20 arch /hollows on bar (unbroken)

05/09/2018

2 May 2018

Warm up:
5 min cardio
Crab walk
2 x 15 bridges
1 up 1 down KB lunge

Mobility:
pigeon
Twisted lizard

Tech:
3 x 15 weighted sit up
3 x 25 Russian twist
3 x 10 cork screw

Metcon:
15 min time cap 50 x power clean (95/65)
250m row / 250m run (4 min target)
*8 min cut off*
at 9 min 35 x power clean (135/95)
500m row / 400m run
((total time))

Stability:
2 x 10 small band scap release
2 x 12 side plank clam shell

05/09/2018

1 May 2018

Warm up:
5 min cardio
2 x 6 split squat
2 x 8 Cuban press
2 x 45sec plank march
2 x 30sec goblet squat

Mobility:
2 x Down dog :30
dragon

Tech:
3 x 12-15 DL
3 x 12 Bent over row

Metcon:
5 rounds 1 x Clean and jerk(100-95%)
20 x T2B 17 x KB swing (53-35)
((for time))

Stability:
1 x 1min Seated SA OH KB hold
2 x 15 pistol squat

05/01/2018

RRCF Journal

At RRCF we want to make it as easy as possible for new members to understand CrossFit and help them on their journey through this. With the launch of our new apps we will begin providing articles to help ease the overwhelming information CrossFit brings. You will find exclusive content written by our instructors and writers in the Journal series of RRCF.

 

05/01/2018

One Year Anniversary

Richard Russell CrossFit is one year old! And we’d like to thank everyone that has supported this veteran owned business. Thanks to everyone that went to our anniversary gathering this past Sunday.

Since it’s our one year we’d like to announce that shortly we’ll introduce a simpler way to experience Richard Russell CrossFit (RRCF). There will be two smartphone apps hitting the Apple Appstore and Google Play Store that will feature helpful articles, workouts of the day, and give members a better way to book classes and log their workouts.

We will keep you updated on that!

Thanks you from everyone at RRCF.

04/30/2018

WOD Monday April 30

Warm up:
5 min cardio
Lunge, twist & twist Bear Crawl
SAM shoulder drill

Metcon: 12 min EMOM

Mobility: Cowface Pigeon

Stability:
2×10 Quad thoracic rotatio

Tech:
3 x 12 Strict Press 3 x 10 Push ups

04/28/2018

WOD Saturday April 28

Warm up:
5 min cardio
2 x 10 rev v up lunge and twist 2 x 10 scap pull

Metcon: 900m run

mobility: Dragon Sphynx / seal

2 rounds
25 x pull ups 50 x push ups 75 x air squats

Tech:
3 x 15 med ball slam
3 x 10ea. Bar rotations 3 x 10 roll outs

28 April 2018

900m run ((for time))

04/27/2018

WOD Friday April 27

Warm up:
5 min cardio
OH Duck walk
Broad jump
Inch worm with push up

Metcon: 10-9-8-7-6-5-4-3-2-1 DL @ 3/4 Body weight Power clean
((for time))

mobility: twisted cross Lizard

Stability:
banded hollow
3 x 30sec L sit on bar

04/26/2018

WOD Thursday April 26

Warm up:
5 min cardio Squat and twist Cossack squats 2 x 12 push ups

Metcon:
10 min EMOM
Odd: 10-12 Kipping hand s push up
Even: 14 kipping chest to b

mobility:
Dragon
2 x 30sec squat and shift

((completion))

Tech:
3 x 12 Back squats

Stability:
5 x 1 jump to arch swing x3 5 x 1 Jump to hollow swing

04/25/2018

WOD Wednesday April 25

Warm up:
5 min cardio
crab walk
2 x 5 lying side rotations

Metcon:
4 rounds
5 x hang squat clean (155/ 5 x front squat
1 min max double unders 1 min rest
((total time))

mobility: Twisted cross Dragon

Stability:

Tech:
3 x 15 BB curl
3 x 15 BB tri extension

2x12ea plank windmills 2×10 hollow/arch superset