Author Archives: rscfadmin

Recently, some of you participated in “Hidalgo”, a hero WOD. Dave, from RSCF, had the honor of serving our country with Hidalgo and knew him personally. Thank you RSCF military men and women – your sacrifice is much appreciated. “Hidalgo” … Continue reading →

Tomorrow Crossfit.com will post the first workout of the 2012 Crossfit Open. Have you registered yet? If not… you should. It will be fun, we’ll be programming the Open WODs anyway, so why not do it – and see where … Continue reading →

Wednesday: 3 MWODs Janda Situp Fran: 21-15-9 Thrusters Pullups Thursday: 3 MWODs Snatch Work Heavy Snatch Friday: Double Unders and… Are you ready for the Open? Read this article from the CrossFit Open Games site: About a year ago, as … Continue reading →

At Red Stick CrossFit, we train like a team of athletes on a daily basis. Next month, however, you will have yet another oportunity to represent Team Red Stick CrossFit. We are getting a team together for Race for the … Continue reading →

So it’s kind of crazy… We brought our girls to a local sheep farm the other day, and the children there, are home-schooled. We began talking to the 12 year old and her older sister about a gluten free diet … Continue reading →

At Red Stick CrossFit, we train as a team…If you are struggling and need encouragement, post to comments… If you are doing well and have words of wisdom, post to comments. Have a great recipe? Post to comments. A different … Continue reading →

So, hey… what is the deal with 7pm??? Monday: 21-15 -9 Thrusters Power Cleans (115/75) Tuesday: 10-9-8-7-6-5-4-3-2-1 Pushups Box Jumps Wednesday: Split Snatch Reps 1-1-1-1-1-1-1 Thursday: 6 rounds: 1 lap 15 Russian Swings (2 pood) 3 Backsquats (225/135) Friday: Every … Continue reading →

Hey guys, Many of you have not been registering on ZenPlanner. Please start doing so… the other evening we had 3 people signed up for one of the classes and 13 people showed. Please sign up, or you may be … Continue reading →

Not every WOD should be a grinder… even if it is a CrossFit WOD… At RSCF, you will find a nice mix of heavy days, short metcons, benchmark WODS, etc… and Grinders are also present… so be prepared for the … Continue reading →

RECIPE HERE Tuesday: looked like fun: Boxes, Abmats,Tires, Sledge, Pullups, Broad Jump Burbeess, and Barbells… Was there any equipment not used? CRAZY! Wednesday: Find 1 rep max: press pushpress jerk Followed by: Death by Power Clean Minute 1 = 1 … Continue reading →

Are you participating in our New Years Challenge which begins next Tuesday?

Wednesday: 15 min AMRAP 3 squat clean to thurster 10 Toes to Bar 15 wallball Thursday: “Chelsea” 30 minutes: every min on the min 5 Pullups 10 pushups 15 Squats Friday: Find 3 rep max clean pulls and rack jerks

My ears feel like that after Karen also! WOD: Karen: 150 Wallball for time

We will be closed Monday January 9, 2011 for all afternoon classes to cheer on the TIGERS as they beat BAMA! On that note, many of you have been requesting a nutrition challenge… So, we have strategically picked a challenge … Continue reading →

Happy Holidays! We are back to our normal schedule… Monday, Tuesday, Wednesday 6:15am, 7:15am, 4:00pm, 5:00pm, and 6:00pm Thursday 4:00pm, 5:00pm, 6:00pm Friday 6:15am, 7:15am, 4:00pm, and 5:00pm WOD: 10 rounds for time: 10 SDL (200) 12 pushups

Garrett… even took his shirt off! Tuesday WOD: 30 min AMRAP Rope Climb Pushups (break up and pace as needed) Wed WOD: 5×3 Backsquat 80-90% of 1 rep Max May switch to Pushpress once failure is reached Then: Max rep … Continue reading →

This week we are open Monday, Tuesday and Wednesday at 6:15am, 5:00pm, and 6:00pm. Don’t worry about registering via ZenPlanner for this week- just come in for some great workouts! I wonder if this elf will make another appearance this … Continue reading →

Yikes! Watch out, y’all!

…at least that’s what his eyes are saying! WOD: 7 min AMRAP 10 Medball clean (20/14#) 5 Pushups

Current Red Stick CrossFit athletes, don’t worry, we haven’t forgotten about you this holiday season… we will be announcing Loyalty Rewards next week! WOD: 5 rounds: 5 minute AMRAP: 5 cleans (135/95#) 5 split jerks 5 pushups Rest 1 minute … Continue reading →