Friday 2/27

The Opens begin now!

Every Friday for the next 5 weeks will be doing the CrossFit Opens wod for that week. The WOD's will be announced Thursday nights and you have till Monday @ 8pm to do the wod and submit your scores. 

If you signed up for the Fantasy Opens be sure to ask your coach before class which team you're on. We will be trying to coordinate with team members to get some head to head times together. 

We would like to invite you all for a Friday Night Lights style Throwdown at 5:30pm. Let's all get together and have some fun these wods over the next 5 weeks!

Let the games begin!

Fitness- 

15 mins on the clock

9 min AMRAP

15 knees to elbows

10 deadlifts (85/55)

5 ground to overhead (85/55)

In remaining 6 mins

Establish a 1RM Clean and Jerk

Performance- 

15 mins in the clock

9 min AMRAP

15 TTB

10 deadlifts (115/85)

5 snatches (115/85)

In remaining 6 mins

Establish a 1RM Clean and Jerk

Zone - 

A. EMOM x 16 min

Even - 50' plate overhead walking lunges

Odd - 30 sec AB

+

3 rounds 

15 wall balls

15 box jumps 

15 kb swings

Rest 1 min

Thursday 2/26

Fitness- 

A. EMOM x 14 min

Even - 5 ring rows or pull ups + 7 push ups + 9 air squats

Odd - 30 sec hollow hold

+

For time 

30 cal row

10 Burpees

90 single unders

25 cal row

10 burpees

90 singles

20 cal row

10 burpees

90 singles

15 cal row

10 burpees 

90 singles

Performance

A. EMOM x 14 min

Even - 5 pull ups + 10 push ups + 15 air squats

Odd - 30 sec hollow hold

+

For time

30 cal row

10 burpees over erg 

30 DU's

25 cal row

10 burpees over erg 

30 DU's 

20 cal row

10 burpees over erg

30 DU's 

15 cal row

10 burpees over erg

30 DU's 

Wednesday 2/25

Only a couple days left to sign up for the 2015 CrossFit Opens and the RedZone Fantasy Opens!

Over the next couple weeks we will be implementing a new membership structure. This will bring some new opportunities for all our members to save some money and also see everything we have to offer at CrossFit RedZone. If at all possible please try to make it in a few minutes early to your class and sit down with one of the coaches to go over what's new. We will be taking a few minutes before every class to discuss what's new anyway. 

Fitness-

A. Hang power Clean + hang squat clean (1+2) EMOM x 7 min

+

14 min AMRAP

8 S2O (115/75)

12 Deadlifts (115/75)

16 knees to elbows

Performance- 

A. 2 tng squat cleans + 1 jerk EMOM X 7 min @ 75 - 80% clean

+

14 min AMRAP

500 m row

10 power clean and jerks (135/95)

Zone-

A. EMOM x 14 min

Even - 5 Push ups + 7 Tuck ups + 9 Air Squats

Odd - 30 Sec Plank

+

For Time:

24 Cal Row

10 No push up Burpees to plate

30 DU's or 60 Single Unders

18 Cal Row

10 No push up Burpees to plate

30 DU's or 60 Single Unders

12 Cal Row

10 No push up Burpees to plate

30 DU's or 60 Single Unders

6 Cal Row

10 No push up Burpees to plate

30 DU's or 60 Single Unders

Tuesday 2/24

Only a couple days left to sign up for the 2015 CrossFit Opens and the RedZone Fantasy Opens!

Over the next couple weeks we will be implementing a new membership structure. This will bring some new opportunities for all our members to save some money and also see everything we have to offer at CrossFit RedZone. If at all possible please try to make it in a few minutes early to your class and sit down with one of the coaches to go over what's new. We will be taking a few minutes before every class to discuss what's new anyway. 

Fitness -

A. 8 min to find tough 3 rep OHS 

OR 

8 min working on improving OHS postioning

B1. Trap 3 Raise x 8 each Arm x 3 sets

B2. 1 Min plank x 3 sets

+

8 min AMRAP

8 Wall Balls

8 KB Swings (53/35)

Rest 4 min

8 min AMRAP

8 Box Jumps (24/20)

8 HR Push ups

Performance-

A. 8 min to find tough 3 rep TnG Squat Snatch

B1. Trap 3 Raise x 8 each Arm x 3 sets

B2. 1 min L-Sit hold x 3 sets

+

8 min AMRAP

8 Wall Balls

8 Hang Power Snatch (95/65)

Rest 4 Min

8 min AMRAP

5 Burpee Box Jumps (24/20)

5 HSPU 

Monday 2/23

Only a couple days left to sign up for the 2015 CrossFit Opens and the RedZone Fantasy Opens!

Over the next couple weeks we will be implementing a new membership structure. This will bring some new opportunities for all our members to save some money and also see everything we have to offer at CrossFit RedZone. If at all possible please try to make it in a few minutes early to your class and sit down with one of the coaches to go over what's new. We will be taking a few minutes before every class to discuss what's new anyway. 

Fitness-

A. Back Squat - EMOM x 6 min: 3 reps @ moderate weight

B1. Elevated Ring Rows x 8 or Strict Pull ups x 3 x 3 sets

B2. 1 min Double Under Practice x 3 sets

+

7 min AMRAP

9-6-3

DB Thrusters (35/20)

Pull ups or Ring Rows

Performance-

A. Back Squat - EMOM x 6 min: 3 Reps @ 70%

B. EMOM x 6 min

Even - 30 SEC AMRAP DU's + 50 ft FW (70/53)

Odd - 3 Mu's or 5 CTB Pull ups

+

7 Min AMRAP

9-6-3

Thrusters (95/65#)

Pull ups

ZONE-

A1. DB Bulgarian Split Squat x 6 each leg x 4 sets

A2. Ring Rows x 5 @ 33x1 tempo x 4 sets

+

3 Rounds

1 min KB Swings

1 Min Burpees

1 Min Med Ball Slams

1 Min Row

1 Min rest

Friday 2/20

Zone-

Strength- 

A1. DB walking Lunges - 20 reps x 3 sets

A2. Arch Rocks- 20 reps x 3 sets 

B. Plank hold - 2:30 minutes accumulated  (challenge- add plate onto back) 

Wod-  

7 minute amrap 

5 HR push ups 

10 Air squats 

15 sit ups 

REST 5 minutes 

7 minute AMRAP 

300 meter row 

10 burpees 

10 box jumps w/step down (24/20)

Fitness 

Strength 

A1. Front squats - 5 reps x 4 sets 

A2. DB bent over rows 7/arm x 4 sets  

B. 75 abmat sit ups 

Wod 

14 minute amrap 

75 wall balls 

50 kb swings 53/35

25 burpees 

10 hang power cleans 95/65

Performance 

Strength 

A1. Front squats - 5 reps x 4 sets 

A2. Pendlay rows - 6 reps x 4 sets 

B. 75 tuck ups 

Wod 

For time:  

100 wall balls 

75 pull ups 

50 burpees 

25 power clean 135/85

20 minute time cap 

Thursday 2/19

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Fitness 

Strength 

A1. CG bench press - 5 reps x 5 sets 

A2. TGU - 2 reps/arm not alternating x 5 sets 

Wod 

24 minute running clock 

every 6 minute mark: 

50 ft. burpee broad jumps 

100 singles 

20 russian kb swings (53/35) 

10 no push up burpees w/ jump at top 

Performance 

Strength 

A1. CG bench press - 5 reps x 5 sets 

A2. TGU - 2 reps/arm not alternating x 5 sets

Wod 

24 minute running clock 

every 6 minute mark: 

500 meter row 

25 Dbu 

15 KB swings (70/53)  

10 burpees over erg

Wednesday 2/18

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Zone

Strength-

A1. Elevated Ring rows- 8 reps x 3 sets

A2. Hanging Tuck hold- 30 seconds x 3 sets 

A3. Medball Push ups- 12 reps x 3 sets 

 

Wod-  

14 minute amrap 

10 Burpees 

20 Russian KB swings (53/35) 

30 Abmat Sit ups 

40 Single unders

Fitness 

Strength 

A. 7 minute EMOM

Hang Power clean + Hang squat clean + front Squat(1+1+1) @ moderate weight with good form 

Wod 

18 minute amrap 

15 box jumps w/step down (24/20)

12 Goblet squats (53/35) 

9 K2E

Performance 

Strength 

A. 7 minute Emom 

squat clean + hang squat clean + front squat (1+1+1) @ 70-75% 

Wod 

Open wod 12.3

18 minute amrap 

15 box jumps (24/20) 

12 push press (115/75) 

9 T2B 

Tuesday 2/17

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Fitness 

Strength

A. Snatch grip deadlift 

5 reps x 3 sets (after each set do 3 max effort broad jumps) 

B1. 1 minute plank hold x 3 sets 

B2. Medball push ups  

12 reps x 3 sets 

 

Wod 

9 minute amrap 

12 calorie row 

9 deadlifts 

6 hang power cleans 

3 shoulder to ovhd

(95/65)

Performance 

Strength

A. Snatch pull + squat snatch w/ pause at knee (both from floor)

2+1 x 4 sets building each set

B. 2 minutes accumulated ring plank hold

 

Wod 

9 minute amrap 

12 deadlifts 

9 hang power cleans 

6 shoulder to ovhd 

(135/95) 

Monday 2/16

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Fitness 

Strength

A1. KB front rack walking lunges 

20 reps x 3 sets 

A2. Ring Rows

10 reps w/2 sec. pause on top x 3 sets

A3. Arch rocks

20 reps x 3 sets

 

Wod 

12 minute amrap 

15-10-5

DB Snatch (40/20) 

DB thrusters (40/20) 

Burpees 

Performance 

Strength 

A1. Back rack reverse step lunges 

20 reps x 3 sets 

A2. Strict C2b pull ups w/ 2 sec. pause at top 

5 reps x 3 sets 

A3. Arch rocks 

20 reps x 3 sets 

Wod 

12 minute amrap 

21-15-9

CTB 

Thrusters (95/65)

HR bar facing burpees

Zone-

Strength-

A1. Tuck ups - 25 reps x 3 sets

A2. Arch ups - 12 reps x 3 sets 

Wod-  

2 minute row @challenging pace 

Rest 30 seconds 

2 minute AB @ maintain over (200 men/150 women)

Rest 30 seconds 

X 4 rounds 

Friday 2/13

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Fitness-

A. Front Squat x 5 x 4 sets

B1. Elevated Ring Rows x 8 x 3 sets

B2. Pike Push ups x 5 x 3 sets (work on elevating feet higher each set)

+

"Cindy"

20 Min AMRAP

5 Pull ups

10 Push Ups 

15 Air Squats

Performance-

A. Front Squat x 5 x 4 sets @ 75 - 80% 

*First Rep of each set is 23x1 tempo

B1. Weighted strict Pull ups x 3 x 3 sets

B2. 30' Handstand Walk OR 10 Handstand Shoulder taps x 3 sets

+

3 Rounds For Time

5 pull ups

10 push ups

15 air squats

5 pull ups

10 push ups

15 air squats

500m row

12 deadlifts @ body weight 

21 box jumps (24/20")

Thursday 2/12

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Fitness-

A. EMOM x 14 min

Even - 4 Manmakers

Odd - 30 sec plank

+

9 Min AMRAP

3 Hang Clean and Jerk (95/65)

3 Knees to elbows

6...

6....

9....

9.....

Performance-

A. EMOM x 14 Min

2 Power Snatch + 1 Squat Snatch @ 65-70%

+

9 Min AMRAP

3 Clean and Jerk (135/ 95)

3 TTB

6...

6....

9....

9.....

Wednesday 2/11

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Fitness- 

A1. Push Press x 5 x 3 sets

A2. Single Arm DB Row x 8 each Arm x 3 sets

A3. Hollow Rocks x 20 x 3 sets

+

"Jackie"

1k Row

50 Thrusters (45/35#)

30 Pull ups/ Ring Rows

Performance-

A1. Push Press x 5 x 3 sets

A2. Pendlay Row x 8 x 3 sets

A3. V-ups x 30 x 3 sets

+

18 Min AMRAP

75 Cal Row

50 Thrusters (75/55#)

25 CTB Pull ups

Tuesday 2/10

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Fitness-

A1. CG Deadlift x 5 x 4 sets 

A2. DB Box Step ups x 10 x 4 sets

+

10 Min AMRAP

350 M Row

12 deadlifts @ bodyweight

15 Knees to elbows

Rest 3 Min

10 min AMRAP

10 Box Jumps (24/20)

15 KB Swings (53/35)

70 Single Unders

Performance-

A1. CG Deadlift x 5 x 2 sets @ 105% Clean, x 5 x 2 sets @ 110% clean

A2. Bar on Back Box Step ups x 10 x 4 sets

+

10 min AMRAP

10 Bar Facing Burpees

10 HPC (155/100)

35 DU's

rest 3 min

10 Min AMRAP

500 m Row

12 Deadlifts @ bodyweight

15 TTB

Monday 2/9

Due to the weather not improving we will be closing up early tonight. Last class in @ 4:30pm. Sorry for another snow day Monday....

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Fitness-

A. Back Squat x 3 reps @ 55x1 tempo x 4 sets

B1. Kip Swing on Rings x 10 x 3 sets

B2. Wall Walks  x 4 x 3 sets

+

For Time

3 Rounds

20 Wall Balls

10 HPC (95/65#)

15 Burpees

Performance-

A. Back Squat x 3 reps @ 55x1 tempo x 4 sets @ 65%

B. EMOM x 10 min

Even - 8 strict HSPU 

Odd - 10 DU's + 3 Mu's or 3 CTB + 3 Dips

+

For time

3 Rounds

30 Wall Balls

10 Power Cleans (135/95#)

20 Burpees

The Zone-

A. EMOM x 12 min

Even - 5 - 7 Goblet Squats w/ 3 sec pause in bottom

Odd - 5 - 7 MedBall Push ups

+

For Time

30 Cal AB

50 DU's or 150 Singles

10 Burpees

20 Cal AB

30 DU's

10 Burpees

10 Cal AB

10 DU's

10 Burpees

Friday 2/6

Fitness

Strength 

A1. Front squat 

5 reps x 4 sets 

A2. Elevated ring rows 

8 reps x 4 sets

A3. 1 minute hollow hold 

X 4 sets 

Wod

5 rounds with 3 minute rest after each of 

10 ring rows 

20 hr push ups 

30 abmat sit ups 

40 air squats 

Performance 

A. Squat clean and jerk 

3@75% , 3@80%, 3@85%, 3@90% all singles 

B1. Weighted elevated ring rows 

8 reps x 3 sets 

B2. 1 minute hollow hold 

X 3 sets 

Wod

8 minute cap for each

First 10 minutes 

"Elizabeth"

21-15-9

Power cleans (135/95)

Ring dips

Second 10 minutes 

100 wall balls 

Third 10 minutes 

2 rounds of ""Barbara (no rest between 2 rounds) 

20 pull ups

30 push ups

40 sit ups

50 air squats

Thursday 2/5

Fitness

Strength 

A1. Snatch grip deadlift + snatch pull (2+2) x 4 sets 

A2. Single leg kb deadlift 

8/leg x 4 sets 

B. TGU 14 reps (35/26) alternating each rep 

Wod

10 minute amrap 

100 singles 

30 hang power cleans (95/65)

15 box jumps (24/20)

Performance

Strength 

A1. Snatch pull + hang power snatch (2+2) x 4 sets building each set 

A2. Single leg kb deadlift 

B. 14 TGU (53/35) alternating every rep 

Wod 

10 minute amrap 

100 dbu 

50 box jumps (24/20)

25 power snatch (95/65)

Wednesday 2/4

Fitness 

Strength 

A. 14 minute emom

Even- 12/9 wall balls (20/14)

Odd- 30 second plank 

Wod

12 minute amrap

15 goblet squats (53/35) 

10 burpees

5 ring rows

Performance

Strength 

14 minute emom 

Even- 15/12 wall balls 

Odd- 3 burpees + 6 t2b 

Wod

12 minute amrap 

20 cal row 

15 pull ups 

10 bar facing burpees 

5 front squats (155/100) 

Tuesday 2/3

Fitness

Strength: 

A1. Hang power clean

4 reps x 4 sets building with good form 

A2. Strict press

5 reps x 4 sets 

A3. Elevated ring rows 

8 reps x 4 sets 

Wod

20 second hr push ups 

20 second kb swings (53/35)

20 second goblet squats 

20 second row sprint 

Rest 4 minutes x 3 rounds 

Performance 

Strength: 

A. 5 minute emom 

4 tng Power clean + push jerk @50-60% max clean and jerk 

B1. Strict Ctb pull ups 

7 reps x 3 sets

B2. V-ups 

25 reps x 3 sets 

Wod

For time: 6 minute time cap

250 meter row 

15 kb swing (70/53) 

25 burpees 

15 kb swing (70/53)

250 meter row 

Rest 10 minutes 

30 burpee box jump overs for time 

Monday 2/2

NO 5am, 6am and 7am CLASSES!

Update:

Sorry for any inconvience, but the weather has taken a turn for the worse. We will not be having any classes today. A few of us are here till about 4:30 if anyone wants to brave it on the roads and come for an one gym. 

Sorry again. 

Fitness 

Strength 

A1. Back rack reverse lunges 

20 reps x 3 sets 

A2. Db bent over row 

8/arm x 3 sets 

A3. Tuck ups 

25 reps x 3 sets 

Wod: 

15 minute amrap 

15 wall balls 

15 kb swings (53/35) 

15 ring rows 

Performance 

Strength 

A1. Back rack reverse lunges 

20 reps x 3 sets 

A2. Bb bent over row 

8 reps x 3 sets 

A3. Hanging l-sit hold on rings 

45 sec. X 3 sets 

Wod: 

15 minute Amrap 

15 wall balls 

15 power cleans (95/65)

15 pull ups 

Update!

NO 5am, 6am, and 7am classes due to snow