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Thursday 20210722
Workout Metcon (Time) WALKING IN MEMPHIS Teams of 23 Rounds200ft Synchro Walking Lunge40 Burpee Box Jump Overs (24/20) TARGET SCORETarget time: 12-14 minutesTime cap: 16 minutes Scaling OptionTeams of...
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Friday 20210723
Announcement Happy Birthday Daniel Laterza!! Workout Helen (Time) 3 Rounds for time of:400m Run21 Kettlebell Swings, 53# / 35#12 Pull-upsTARGET SCORETarget time: 8-10 minutesTime cap: 12 minutes...
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Saturday 20210716
Announcement Happy Birthday Ryan Brown!!! (not shown) Workout – Metcon (Time) PEGGY’S BIKE Every 3:00 (8 sets)60 Double Unders15/12 Calorie Assault Bike3 Squat Cleans (225/155) TARGET SCORETarget time...
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Monday 20210726
Workout Metcon (AMRAP – Rounds and Reps) MR. JOSHUA 20:00 Amrap400m Run30 Toes to Bar15 Deadlifts (250/175) TARGET SCORETarget number of Rounds: 4 rounds +Minimum number Rounds before scaling: 3...
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Tuesday 20210727
Workout – Metcon (AMRAP – Rounds and Reps) RISING UP 5 Sets2:00 Amrap30 Air SquatsMax Calorie Assault Bike or Rower– Rest 2:00 between sets – TARGET SCORETarget number of Calories each set:...
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Wednesday 20210728
Workout Metcon (Time) BACK ON THE STREET For Time:3-6-9-12-9-6-3Clean and Jerk (155/105)Burpee Box Jump Over (24/20) TARGET SCORETarget time: 11-13 minutesTime cap: 15 minutes Scaling OptionFor...
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Thursday 20210729
Workout Metcon (Time) FACE TO FACE 10 rounds35 Double Unders8 Handstand Push-Ups or 5 Strict Handstand Push-Ups TARGET SCORETarget time: 7-9 MinutesTime cap: 12 minutes Scaling Option10 rounds30...
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Friday 20210730
Announcement Happy Birthday Eric Zollicoffer!! Workout – Metcon (Time) DID MY TIME 3 Rounds21/15 Calorie Row21 Overhead Squats (75/55)21 Toes to Bar -Rest 5:00 – For Time:42/34 Calorie Row42 Overhead...
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Saturday 20210731
Workout – Metcon (Time) TOOK MY CHANCES Teams of 2150/120 Calorie Assault Bike30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups150/120 Calorie Assault Bike TARGET SCORETarget time:...
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Grey Polite is our August 2021 Athlete of the Month
How long have you been doing CrossFit? 8 years How long at CrossFit Rx? 5 or 6 years What is the best advice that you have received in CrossFit? Check your ego at the door and listen to your body. Any...
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Monday 20210802
Strength – Bench Press (6×3) 3 Bench Press x 6 sets @80% of 1RM * Complete a set every 90 seconds * Workout – Metcon (Time) WE ARE THE CHAMPIONS 500m/400m Row50 Thrusters (45/35)50 Pull-Ups400m/325m...
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Tuesday 20210803
Strength – Back Squat (6×3) 3 Back Squats x 6 sets @80% of 1RM * Complete a set every 90 seconds * Workout – Metcon (Time) TIME AFTER TIME Amrap 3:00 (5 sets)3 Deadlifts (275/185)6 Push-Ups9 Box Jumps...
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Wednesday 20210804
Announcement Happy Birthday Ronte Pritchett!! Strength – Shoulder Press (6×3) 3 Shoulder Press x 6 sets @80% of 1RM * Complete a set every 90 seconds * Workout – Metcon (Time) I’VE DONE MY SENTENCE 4...
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Thursday 20210805
Strength – Deadlift (6×3) 3 Deadlifts x 6 sets @80% of 1RM * Complete a set every 90 seconds * Workout – Metcon (Time) NO TIME FOR LOSERS Teams of 250 Power Snatch (95/65)20 Synchro Bar-facing...
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Circle Mirror Transformation
Hello everyone! If you’re looking for something to do. Our very own Charlie Miller is director, set designer, sound designer, lighting designer, and props designer for the show Circle Mirror...
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Friday 20210806
Workout – Metcon (Time) BUT I’VE COME THROUGH 4 Rounds200m Run75 Double Unders– Rest 2:00 –4 Rounds200m Run25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50’s/35’s)– Rest 2:00 – 4 rounds200m...
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Saturday 20210807
Announcement Happy Birthday Jason Carter!! Workout – Metcon (Time) BAD MISTAKES Teams of 25 Rounds (each)25/20 calorie Standing Bike20 Toes to Bar5 Power Cleans (205/135) +10 Burpee over Bar-Rest...
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Monday 20210809
Strength – Deadlift (5×4) 4 Deadlifts x 5 sets @80% of 1RM * Complete a set every 1 minute 45 seconds * Workout – Metcon (Time) BUFFALO BREW 3 rounds21 Toes to Bar15/12 Calorie Assault Bike or 12/10...
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Strength, Signing in, Birthdays, Lost and Found, Preview
Happy Sunday Everyone!! Week 34!! STRENGTH We are on Week 3 consisting of 5×4 @ 80% Monday through Thursday with Accessory on Friday WORKOUTS / METCONS This week’s workouts are pretty straightforward....
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Tuesday 20210810
Strength – Shoulder Press (5×4) 4 Shoulder Press x 5 sets @80% of 1RM * Complete a set every 1 minute 45 seconds * Workout – Metcon (AMRAP – Rounds and Reps) BUFFALO BEN 12:00 min AMRAP10 Push-Ups10...
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