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Monthly Archive for: ‘May, 2017’

Thursday 6.1.17

Thursday 6.1.17 Note: No Oly Class for the next two weeks Teams of Two 20 Minute AMRAP 15 Shoulder to Overhead 95/65 12 Box Jump Overs 24/20 10 Toes to Bar

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Wednesday 5.31.17

Wednesday 5.31.17 Open Gym today 11-12 4 Rounds For Time 10 Deadlifts 135/95 10 Hang Cleans 10 Front Squats 400 M Run

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Tuesday 5.30.17

Tuesday 5.30.17 P.O.S. 5 Rounds For Time 30 Double Unders 20 KBS 53/35 10 Burpees

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Memorial Day – Monday 5.29.17

Memorial Day we will have only a 10 AM class Doors open at 9AM.  Warm up on your own.  Workout starts at 10AM. Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At Rogue Valley CrossFit we have a tradition by completing “Murph” the workout on Memorial Day. “Murph” For time: 1 mile …

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Free Saturday Class

FREE Saturday Class! Coach Kelly and Coach Royal have decided to have a Saturday class this week. Come start your long weekend with some CrossFit! Saturday 10AM for CrossFitters of all levels. First timer and regulars. Be ready to have some fun!

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Friday 5.26.17

Friday 5.26.17 The Seven 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lbs) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (70/53) 7 Pull-Ups Memorial Weekend Schedule No Saturday Class 10 AM Monday Murph – No Other Classes

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Thursday 5.25.17

Thursday 5.25.17 20 Minutes Rotate Every Minute 15/12 Cal Bike 20 Sit-ups 17/14 Cal Row 24 Air Squats 50 Second Sandbag Hold – Heavy Memorial Weekend Schedule No Saturday Class 10 AM Monday Murph – No Other Classes

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Wednesday 5.24.17

Wednesday 5.24.17 Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, …

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Tuesday 5.23.17

Tuesday 5.23.17 Partner WOD. Teams of Two 200 M Farmer Carry – Dumbbells 50/35 100 Double Unders 80 Push-Ups 60 Lunges 50/35 40 Toes To Bar 20 Front Squats 200 M Farmer Carry

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Monday 5.22.17

Monday 5.22.17 Open Gym 11 – 12 Monday – Wednesday – Friday Back Squats 3 x 18 If you completed 3 x 16 last week, then add 5 lbs Back 60 – 90 second rest between sets Then Helen 3 rounds for time 400 M Run 21 KB Swings 53/35 12 Pull Ups

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