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  • About RSCF 

    October 27, 2010, 02:45

      Red Stick CrossFit is a strength and conditioning program designed to develop individuals, athletes, and teams to reach elite levels of fitness.  Our…

  • Home 

    October 27, 2010, 03:09

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  • Class Schedule 

    October 27, 2010, 17:51

    Listed below is our current schedule. If you are one of our athletes, simply click the day/time to register for a class. If you would like to register for…

  • Contact Us 

    October 27, 2010, 17:54

    Red Stick CrossFit 3079 C Government St. Baton Rouge, La 70806 225-747-0457 info@redstickcrossfit.com View Larger Map View Larger Map

  • Red Stick CrossFit FAQ 

    October 27, 2010, 18:02

    1. What is WOD? WOD stands for “Workout of the Day” 2.What is AMRAP? “As many reps(rounds) as possible” 3. What is 21 - 15 - 9? 1st…

  • Getting Started 

    October 10, 2011, 05:19

    GETTING STARTED IS EASY: 1.  Please click here to register for your free into class. The intro class will give you a chance to get a feel of what CrossFit…

  • RSCF Coaches 

    October 10, 2011, 17:08

    Andrew Chicoine - Owner/Head Coach (bio coming soon)     Matt Bruce Originally from New…

  • Red Stick CrossFit Calendar/Schedule 

    October 10, 2011, 05:15

    Listed below is our current schedule. If you are one of our athletes, simply click the day/time to register for a class. If you want to register for one of our…

  • Member Log In 

    October 10, 2012, 02:05

    Member Login

  • Private Training 

    October 10, 2012, 03:48

    If group classes are not for you, you have a tight schedule, or you just want some one-on-one time with a coach then a private training session is the way to…

  • Rates 

    October 10, 2012, 05:21

    Our memberships at RSCF are all on a month-to-month basis so there is no contract involved.  All CrossFit memberships include unlimited classes.  Registration…

  • Rachel T. 

    March 23, 2013, 23:49

    Rachel T. Almost a year and a half ago, I bought a Groupon for a month of this new workout thing called Crossfit. My stomach was in knots as I walked in for…

  • Logan Hunt 

    March 23, 2013, 23:50

    Coach   Logan H. As I sit here and reflect upon the differences CrossFit has made in my life, I’m astonished. I am a completely different person…

  • Jarrell J. 

    March 23, 2013, 23:50

    Jarrell J. I have a daily routine of waking up in the morning, brushing my teeth, and thinking,"I wonder what the WOD's gonna be today?" Going to RSCF is…

  • Lanre D. 

    March 23, 2013, 23:51

    Lanre D. I have come to believe that crossfit is just not a bunch of people doing crazy looking exercises, it is a lifestyle. You may not see results…

  • Aislinn H. 

    March 23, 2013, 23:51

    Aislinn H. As cliche as it might sound, Red Stick Crossfit has changed my life. Before coming to Crossfit, I had tried a million different ways to get in…

  • Ryan D. 

    March 23, 2013, 23:52

    Ryan D. I was in the middle of a pretty intense WOD when it hit me, I finally realized why I like going to Red Stick CrossFit. Its the people and the…

  • Andrew Chicoine 

    March 24, 2013, 03:02

       Owner/Head Coach I grew up in San Antonio Texas until I joined the United States Coast Guard in 2003.  The Coast Guard took me to New…

  • Matt Bruce 

    March 24, 2013, 03:05

    Originally from New Orleans, Louisiana and moved to Baton Rouge when 13 and I began Olympic Weightlifting under Legend Gayle Hatch. With the help of Coach…

  • Lauren Bezet 

    March 24, 2013, 03:07

    Lauren graduated in 2008 from LSU and works at an Orthodontist office in Baton Rouge. She was in and out of several gyms until she came to Red Stick…

  • Stephen Rodrigue 

    March 24, 2013, 03:12

    Stephen Rodrigue is from Destrehan, LA and is currently seeking his Masters in Exercise Physiology at Louisiana State University. He has played soccer his…

  • Will Smith 

    March 24, 2013, 03:14

    William Smith is from New Orleans, Louisiana and is an alumnus of Louisiana State University. William studied Kinesiology with a concentration in Fitness…

  • Daniel Robbins 

    March 24, 2013, 03:16

    Daniel Robbins is from Hattiesburg, MS and is a student at Louisiana State University, majoring in Music (classical voice) and pre-medical studies. He has…

  • Ryan Resweber 

    March 24, 2013, 03:18

    Ryan has been participating in CrossFit since 2010. He received his CrossFit Level 1 certification in 2011 and has been coaching as needed for RSCF since…

  • Michael Cazayoux 

    September 23, 2013, 18:43

    No description found for this item.

  • facebook 

    March 24, 2013, 06:30

    (13.3) (Timeline Photos) (Mike Buck Photography) (13.2) (13.1) (RSCF Races for the Cure) (Hope for Kenya WOD) (Team PREVOST 2013!!!) (Never…

  • Aaron Ketterer 

    July 2, 2013, 09:17

    Bio and photo coming soon!

  • Jessica Krebs 

    August 13, 2013, 16:12

    Jessica Krebs (bio coming soon)

  • Blog 

    October 27, 2010, 03:08

    No description found for this item.

  • Archives 

    October 30, 2010, 19:01

    No description found for this item.


Blog Posts

  • Category: Uncategorized  (1)
    • Exciting times at Red Stick CrossFit by: rscfadmin

      April 3, 2012, 03:22

      It is official!  The Chicoine's are now the new owners of Red Stick CrossFit!  We would like to thank Lance and Erin King for all their hard work and…

  • Category: WOD  (973)
    • Tuesday 10/22/2013 by: rscfadmin

      October 22, 2013, 13:01

      Congrats to everyone who competed this past weekend at the Deep South Shootout!  It was a great competition and all of you did awesome!  So many PRs were hit…

    • Tuesday 10/1/2013 by: rscfadmin

      October 1, 2013, 16:49

      Happy birthday V. Shaw!!!  If you haven't met Mr. V. Shaw yet, I suggest you attend one of our early morning classes.  This dude is a nut and makes the…

    • Monday 9/30/2013 by: rscfadmin

      September 30, 2013, 18:01

      Skill Morning classes = 1 mile run for time Evening classes (change due to rain) = Sally up/Sally down (135/95) WOD 4 rounds 10 HSPU 15 T2B 20…

    • TBT Thursday 9/26/2013 by: rscfadmin

      September 26, 2013, 15:40

      In honor of TBT Here is a photo taken by Mike Buck Photography (link to his website is on our home page).  It is a pic of the new space when we moved in last…

    • Wednesday 9/25/2013 by: rscfadmin

      September 26, 2013, 15:36

      SKILL 3 deadlifts * every 30 seconds for 10 minutes (275/185) WOD 6 min AMRAP 5 clean & jerks (135/95) 25 DUs - 2 min break 6 min AMRAP 8…

    • Tuesday 9/24/2013 by: rscfadmin

      September 24, 2013, 07:14

      It's just about that time of year..... Time to get your Halloween costume ready!  Be on the look out for more details about our annual Halloween WOD and…

    • Monday 9/23/2013 by: rscfadmin

      September 23, 2013, 18:53

      WOD 100 burpees 100 wall balls (20/14) 100 abmat situps 100 SDLHP (53/35) 100 push press (65/45) 100 deadlift (135/95) 100 KB swings (53/35) 100 box…

    • Thursday 9/19/2013 by: rscfadmin

      September 19, 2013, 20:17

      WOD 15 power cleans (155/105) 15 ring dips 15 front squats (155/105) 15 bar over burpees 15 shoulder to OH (155/105) 15 bar over burpees 15 front squats…

    • Wednesday 9/18/2013 by: rscfadmin

      September 18, 2013, 09:07

      Farewell Nicole!  We will miss you!!! "Farewell Nicole C." 50 KB swings (53/35) 50 GHD situps 50 HR pushups 1 mile run 50 wall balls (20/14) 50 abmat…

    • Tuesday 9/17/2013 by: rscfadmin

      September 18, 2013, 09:01

      WOD 4 rounds 25 unbroken double unders 25 push press (95/65) 25 box jumps (24/20) 25 wall balls (20/14)

    • Monday 9/16/2013 by: rscfadmin

      September 16, 2013, 06:23

      "Fran" 21-15-9 Thrusters (95/65) Pull Ups

    • Thursday 9/12/2013 by: rscfadmin

      September 12, 2013, 06:44

      Skill Bench press 1 * 12 1 * 8 4 * 5 WOD 2-4-6-8-10-8-6-4-2 SDLHP (95/65) bar over burpee

    • 9/11/2013 by: rscfadmin

      September 10, 2013, 22:34

      We will never forget!!!!   As you WOD today make sure you think of those brave men and women who lost their lives on that day. WOD "Never Forget" 9…

    • Tuesday 9/10/2013 by: rscfadmin

      September 10, 2013, 17:07

      Happy birthday Leslie K!  Hope it is a good one!!!!!! WOD 3 rounds for time 15 burpee pull ups 20 deadlifts (185/135) 30 abmat situps 1 lap

    • Monday 9/9/2013 by: rscfadmin

      September 9, 2013, 18:53

      Happy 25th Birthday Jessica Engler!!!! WOD "Filthy 50 remake" 25 box jumps (24/20) 25 jumping pull ups 25 kb swings (53/35) 25 walking lunges 25…

    • Thursday 9/5/2013 by: rscfadmin

      September 5, 2013, 17:39

      Hero WOD Thursday! This is what is up on the board... On June 30th, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost…

    • Wednesday 9/4/2013 by: rscfadmin

      September 4, 2013, 06:17

      SKILL Bench Press 1 * 20 1 * 5 1 * 20 1 * 5 1 * 20 WOD 15 min AMRAP 8 thrusters (115/85) 10 toes to bar 30 double unders

    • Happy Birthday Mr. Hunt! by: rscfadmin

      September 3, 2013, 07:09

      Leave it to Logan Hunt to choose a Hero WOD with an extra rep on every movement as his birthday WOD! Had to make it 23 rather than 22...it's his 23rd birthday …

    • Thursday 8/29/2013 by: rscfadmin

      August 29, 2013, 06:48

                    SKILL 3x max effort - L sit - chin over bar- ring hold * 60 sec break btwn…

    • Thursday 8/15/2013 by: rscfadmin

      August 15, 2013, 11:14

      SKILL 10 minutes of grunt work WOD FGBish 3 rounds Push Press (75/55) Box Jumps (20) SDLHP (75/55) wall balls (20/14) 20yd sprints * 1 minute max…

    • Wednesday 8/14/2013 by: rscfadmin

      August 14, 2013, 13:52

      SKILL 3 strict press 3 push press 3 jerks 5 sets WOD 15 min AMRAP 10 2 count burpee pull ups 10 hang cleans (135/95) * every 90 seconds perform 1…

    • Tuesday 8/13/2013 by: rscfadmin

      August 13, 2013, 17:05

      Skill top to bottom snatches 5 sets WOD 1 lap 21-15-9 hand stand pushups wallballs (20/14) up & over box jumps (30/24) 1 lap for time

    • Monday 8/12/2013 by: rscfadmin

      August 13, 2013, 17:04

      Skill bench press 5 * 3 @ 80% WOD 50 push press (95/65) 40 toes to bar 30 lunges (95/65) 20 20yd sprints 10 squat cleans (185/1115) for time

    • Welcome our newest coach to the RSCF team! by: rscfadmin

      August 13, 2013, 16:06

      It's official!  Jessica Krebs passed her Level 1 test and is now the newest coach at Red Stick CrossFit! Jess came to us a little over a year ago.  She was…

    • Wednesday 8/7/2013 by: rscfadmin

      August 7, 2013, 17:54

      SKILL 12 minutes of GRUNT WORK (work on a skill you are bad at) WOD 10 rounds 8 pull ups 10 deadlifts (185/115) 12 box jumps (24/20)

    • Tuesday 8/6/2013 by: rscfadmin

      August 6, 2013, 20:46

      SKILL Strict Pull Ups 5 max rep sets 1 min break btwn sets WOD 2-4-6-8-10-8-6-4-2 thrusters (95/65) burpees wall balls (20/14)

    • Monday 8/5/2013 by: rscfadmin

      August 6, 2013, 20:44

      SKILL 3 * 3 5 sets WOD 12 min AMRAP 5 squat snatch (115/65) 10 toes to bar DU's after each round 35 DUs during minutes 1-5 20 DUs during minutes…

    • Wednesday 7/31 and Thursday 8/1 by: rscfadmin

      August 1, 2013, 13:52

      FARWELL RYAN AND DUSTIN!!!! Sorry we didn't post yesterday's WOD.  We knew many would cherry pick it if they knew what it was haha!  You can thank Ryan…

    • Monday 7/29/2013 and Tuesday 7/30/2013 by: rscfadmin

      July 30, 2013, 14:07

      MONDAY  7/29/2013 SKILL hand stand walk WOD 30 pull ups 5 rounds 12 push press (95/65) 12 box jumps (24/20) 30 pull ups TUESDAY 7/30/2013 SKILL…

    • Bruce Barbell athletes coming home with gold medals! by: rscfadmin

      July 30, 2013, 13:58

      We are very proud to have Matt Bruce and his Bruce Barbell athletes lifting under our roof! They kicked butt at the meet and are all coming home with gold…

    • Friday 7/26/2013 by: rscfadmin

      July 23, 2013, 19:08

      Skill Bench Press 1 * 20 1 * 5 1 * 20 1 * 5 1 * 20 1 * 5 WOD Partner 3 rounds for time 30 deadlifts(185/135) 40 pistol squats 50 box jumps…

    • Thursday 7/25/2013 by: rscfadmin

      July 23, 2013, 19:06

      Skill Grunt work WOD 1-2-3-4-5-4-3-2-1 Clean & Jerk (155/105) 2-4-6-8-6-4-2 Toes 2 Bar

    • Wednesday 7/24/2013 by: rscfadmin

      July 23, 2013, 19:04

      Skill 5 sets 3 strict press 3 push press 3 push jerk WOD 50 front rack lunges 40 wall balls (20/14) 30 GHD situps 20 KB swings (70/53) 10 HSPU

    • Tuesday 7/23/2013 by: rscfadmin

      July 23, 2013, 19:02

      WOD 30 minute AMRAP 5 thrusters (95/65) 10 pull ups 15 burpee box jumps (24/20) * 400m run at minute 5, 10, 15, 20, and 25

    • Monday 7/22/2013 by: rscfadmin

      July 22, 2013, 16:56

      Skill 2 min max rep muscle ups (scale: pull ups) WOD 21-15-9 OHS (115/85) Ring Dips 10 DUs EMOM *begin with DUs

    • Wednesday 7/17/2013 by: rscfadmin

      July 17, 2013, 06:45

                  Strength Back Squat 5*3 @ 85% WOD 6 min AMRAP 5 HSPU 20 unbroken DUs - 2 min break 6…

    • Tuesday 7/16/2013 by: rscfadmin

      July 16, 2013, 11:14

      WOD 3 rounds for time 10 2 position snatch 95/65) 15 chest to bar pull ups 20 box jumps (24/20)

    • Wednesday 7/10/2013 by: rscfadmin

      July 10, 2013, 17:29

      WOD 20 min AMRAP 5 HSPU 10 pistols 15 pull ups

    • Tuesday 7/9/2013 by: rscfadmin

      July 9, 2013, 19:26

      Happy Birthday Allie!!!!!!! WOD 29 Burpees 29 Air Squats 29 Push Ups 29 Wall Balls (20/14) 29 Box Jumps (24/20) 29 Double Unders 29 GHD sit ups 29…

    • Monday 7/8/2013 by: rscfadmin

      July 8, 2013, 17:32

      Big shout out to Tasha who graduated from the Baton Rouge Police Academy today!!!  She will now be protecting the citizens of Baton Rouge and we couldn't be…

    • Friday 7/5/2013 by: rscfadmin

      July 8, 2013, 17:24

      Happy Birthday Dipesh!!!  Hope it was a good one!! WOD 7 rounds for time 5 OHS (95/65) 5 abmat sit ups w/med ball (20/14) 5 KB swings (70/53) 5 abmat…

    • Wednesday 7/3/2013 by: rscfadmin

      July 3, 2013, 06:16

      2013 is half way over!  How far have you come in the last 6 months? SKILL power snatch hang snatch WOD 1 min on 1 min off for 20 min 5 hang cleans…

    • Tuesday 7/2/2013 by: rscfadmin

      July 2, 2013, 07:39

      SKILL Back Squat 1 * 10 1 * 3 @ 80% 1 * 10 1 * 3 @ 85% 1 * 10 WOD 50 double unders 35 KB swings (53/35) 20 OH walking lunges (45/25) 4 rounds for…

    • Monday 7/1/2013 by: rscfadmin

      July 1, 2013, 11:02

      A WOD at RSCF makes every Monday better!!! SKILL 10 min to find 3RM Thruster 12 min AMRAP 3 shoulder to OH (65% 3RM thruster) 5 front squat (65% 3RM…

    • Friday 6/28/2013 by: rscfadmin

      June 28, 2013, 14:44

      SKILL kipping, butterflying, bar muscle ups WOD 5 rounds for time 12 deadlifts (155/105) 12 toes to bar EMOTM 3 20yd sprints

    • Thursday 6/27/2013 by: rscfadmin

      June 27, 2013, 17:39

      WOD 6 min AMRAP 15 SDLHP (75/45) 20 lateral bar hops - 2 min break 4 min AMRAP 5 pull ups 8 ring dips - 1 min break max rep unbroken wall balls (20/14)

    • Go Ben Go! by: rscfadmin

      June 27, 2013, 15:16

      While I was home in San Antonio, TX visiting before the South Central Regionals, I had a chance to drop in to a few boxes with my family and friends.  I…

    • Wednesday 6/26/2013 by: rscfadmin

      June 26, 2013, 13:00

      Push press, double unders, and burpees...OH MY!!!! WOD 10 rounds 10 push press (95/65) 20 double unders 1 burpee after round 1, 2 burpees after round 2, 3…

    • Tuesday 6/25/2013 by: rscfadmin

      June 24, 2013, 23:06

      WOD "The Chief" 3 min AMRAP 3 power cleans (135/95) 6 push ups 9 squats - 1 min break 5 rounds *score each 3 min round separately

    • Monday 6/24/2013 by: rscfadmin

      June 24, 2013, 11:07

      Good job to all of you who competed this past weekend in the event in Mandeville!  All of you did great and made your coaches proud!  Thank you to those who…

    • Thursday 6/20/2013 by: rscfadmin

      June 20, 2013, 19:48

      WOD "Angie" 100 pull ups 100 push ups 100 sit ups 100 squats for time *cannot move on to the next movement until you finish all 100 40 minute time…

    • Wednesday 6/19/2013 by: rscfadmin

      June 19, 2013, 10:10

        WOD "Diane" 21-15-9 deadlift (225/155) hand stand push ups

    • Tuesday 6/18/2013 by: rscfadmin

      June 18, 2013, 12:52

      See ya at the box!!! WOD "Kelly" 5 rounds for time 400m run 30 box jumps (24/20) 30 wall balls (20/14)

    • Monday 6/17/2013 by: rscfadmin

      June 17, 2013, 09:58

      WOD "Fran" 21-15-9 Thrusters (95/65) Pull Ups

    • Friday 6/14/2013 by: rscfadmin

      June 14, 2013, 13:40

      WOD Partner WOD 15 rope climbs 100 wall balls (20/14) (team can only accumulate reps while 1 partner holds a HSPU position) 150 KB swings (53/35) (team…

    • Wednesday 6/12/2013 by: rscfadmin

      June 12, 2013, 13:36

      WOD 100 burpee pull ups for time

    • Tuesday 6/11/2013 by: rscfadmin

      June 11, 2013, 17:31

      Are you drinking enough water?  It is HOT in here now and water is absolutely NECESSARY!  You MUST drink water throughout the day prior to your WOD,…

    • Monday 6/10/2013 by: rscfadmin

      June 10, 2013, 10:17

      It's Monday!!!  Yes we all hate Mondays but don't use it as an excuse to not WOD!  Start your week off right, get your ass into RSCF, and let's sweat off…

    • Who wears short shorts? by: rscfadmin

      June 7, 2013, 10:02

      REMINDER...ALL evening classes (4pm and 5pm) are SHORT SHORTS REQUIRED in honor of Mr. Chad Judy!   FAREWELL CHAD! GOOD LUCK BACK HOME IN OREGON! Y…

    • Happy Birthday Allison! by: rscfadmin

      June 6, 2013, 15:49

      Happy Birthday Allison! Hope it's a good one! WOD 5 rounds for time 26 wall balls (20/14) 26 SDLHP (53/35) 26 double unders 26 abmat situps 26…

    • Friday! Friday! Friday! by: rscfadmin

      June 5, 2013, 10:45

      Friday will be Mr. Short Shorts Chad's last day at RSCF before he moves back to Oregon!  As a proper send off we have decided to make the evening classes (4pm…

    • Adios and GOOD LUCK Will! by: rscfadmin

      June 5, 2013, 10:32

      Today is Will's last day at RSCF.  He has been an amazing asset to our coaching team since late last year and we will miss him greatly. Good luck in…

    • Surprise WODs by: rscfadmin

      June 4, 2013, 15:15

      Here and there we won't post WODs because we know that some of  you will not show up if something you hate is written up.  Yesterday was one of those days…

    • Friday 5/31/2013 by: rscfadmin

      May 31, 2013, 11:37

      Last weekend all of you cheered on Team RSCF at the South Central Regionals.  This weekend it is time to cheer on Hack's Pack UTE at the Southwest Regionals. …

    • Happy Birthday Dustin! by: rscfadmin

      May 30, 2013, 12:01

      Happy Birthday Dustin! Here is a WOD that you can RX :)  Hope you have an amazing day!         WOD 800m…

    • Happy Birthday Catherine!!! by: rscfadmin

      May 29, 2013, 18:34

      Happy Birthday Catherine!  We hope it's a good one! "Catherine's Golden Bday WOD" Partner WOD 80 thrusters (95/65) 160 abmat situps 240 double…

    • Tuesday 5/28/2013 by: rscfadmin

      May 28, 2013, 12:28

      WOD 50 pull ups 40 push press (95/65) 30 front squats (95/65) 20 burpees 10 20 yard sprints

    • Don't forget the schedule change beginning TOMORROW! by: rscfadmin

      May 22, 2013, 10:02

      Just a reminder that the schedule will be different for the next few days due to the South Central Regionals! THURSDAY ONLY - 4pm, 5pm, 6pm, and 7pm FRIDAY…

    • Happy Birthday Rachel Trout!!! by: rscfadmin

      May 21, 2013, 22:36

        Happy Birthday Rachel and good luck on your new adventure in Arkansas!  RSCF will miss you but will see you when you get back! W…

    • This week's schedule by: rscfadmin

      May 20, 2013, 10:16

      The week is upon us!  Team RSCF will be traveling to San Antonio, TX for the South Central Regionals Thursday morning! The…

    • Monday 5/20/2013 by: rscfadmin

      May 20, 2013, 10:01

      SKILL 3 deadlifts every 30 seconds for 5 minutes @ 70% 1RM WOD 20 thrusters (95/65) 20 pull ups 20 burpees 15 thrusters (95/65) 15 pull ups 15…

    • Wednesday 5/15/2013 by: rscfadmin

      May 14, 2013, 22:53

      Team RSCF shirts are in!  Pick yours up by Friday or they are first come first serve.   WOD 10 rounds for time 10 wall balls (20/14) 5 20 yard…

    • Tuesday 5/14/2013 by: rscfadmin

      May 14, 2013, 12:18

      WOD 3 rounds 4 min AMRAP 8 toes to bar 10 up & over box jumps (24/20) 1 min max rep power snatch (95/65) Score: 1. total rounds 2. total snatch…

    • Monday 5/13/2013 by: rscfadmin

      May 13, 2013, 14:20

        It's a GREAT day to workout! The sun is shining, finals are over, and summer is upon us! Get into the box and do some work on this beautiful…

    • HAPPY BIRTHDAY JACKIE! by: rscfadmin

      May 10, 2013, 15:04

      Happy Birthday from everyone at RSCF Jackie McCool!!!           SKILL Bench Press 3*5 2*3 WOD Partner WOD 15…

    • Thursday 5/9/2013 by: rscfadmin

      May 9, 2013, 15:01

      SKILL handstand work WOD 5 rounds for time 15 pullups 12 deadlifts (155/105) *3 20yd sprints on the minute every minute

    • WOD Wednesday 5/8/2013 by: rscfadmin

      May 8, 2013, 07:24

      SKILL Thruster 1*8 1*6 3*3 - work up to 3RM WOD 1 lap 50 parallette pushups 40 front lunges (95/65) 30 power snatches (95/65) 1 lap

    • Team RSCF by: rscfadmin

      May 8, 2013, 07:01

      Here is your Red Stick CrossFit team that will represent RSCF at the CrossFit Games South Central Regionals May 24-26, 2013!  Come out this Saturday and…

    • Tuesday 5/7/2013 by: rscfadmin

      May 7, 2013, 14:57

      SKILL Clean and Jerks WOD 20 min AMRAP 7 squat cleans (115/75) 14 burpees 21 DUs *Please don't right on the floor with chalk to keep your score. …

    • Monday 5/6/2013 by: rscfadmin

      May 6, 2013, 15:25

      CrossFit Games South Central Regionals 2013 Team RSCF Andrew, Malcolm, Chad, Stephen, Elizabeth, Jessica, Mallory, and Allison …

    • Friday 5/3/2013 by: rscfadmin

      May 3, 2013, 13:16

      RSCF Crawfish boil is tomorrow! We hope to see all of you there! If you didn't get the email or fb invite please email melissa@redstickcrossfit.com for…

    • Thursday 5/2/2013 by: rscfadmin

      May 2, 2013, 22:52

      Happy Birthday Laura Hopes!!!!!! SKILL DODGEBALL!!!! WOD 15min AMRAP 15 kb swings (53/35) 15 abmat situps 15 wallball (20/14) * at min 5 and 10…

    • Wednesday 5/1/2013 by: rscfadmin

      May 1, 2013, 16:28

      SKILL 3*5 strict weighted pull ups 3*5 weighted dips bear complex WOD 15 bear complex (95/65) 400m run 12 bear complex (95/65) 400m run 10 bear…

    • Tuesday 4/30/2013 by: rscfadmin

      May 1, 2013, 16:23

      Skill Snatch WOD 5 rounds for time 12 deadlift (185/115) 12 HSPU 35 DUs

    • Monday 4/29/2013 by: rscfadmin

      April 29, 2013, 12:59

      Skill Bench Press 1*10 1*1 @ 85-90% 3 rounds WOD 15 thrusters (115/75) 15 T2B 15 up & over box jumps (24/20) 15 wallballs (20/14) 15…

    • Thursday 4/25/2012 by: rscfadmin

      April 25, 2013, 17:58

      WOD "Annie" 50-40-30-20-10 Double Unders Abmat Situps For Time

    • Wednesday 4/24/2013 by: rscfadmin

      April 23, 2013, 23:43

      It's time for some PR'n!!! CrossFit Total Max Strict Press Max Back Squat Max Deadlift Make sure you plan your workout accordingly.  If it is going to…

    • Tuesday 4/23/2013 by: rscfadmin

      April 23, 2013, 15:42

      WOD "Cindy" 20 min AMRAP 5 pull ups 10 push ups 15 squats Don't forget that tomorrow we will do the CrossFit Total!

    • Monday 4/22/2013 by: rscfadmin

      April 22, 2013, 11:32

        WOD For time: 15 clean to OH (135/95) 50 lateral bar jumps 10 clean to OH (135/95) 50 lateral bar jumps 5 clean to OH (135/95) 5o lateral…

    • Tuesday 4/16/2013 by: rscfadmin

      April 16, 2013, 11:52

      SKILL Snatch WOD 50 20 yard sprints 75 jump squats w/med ball bear hug (20/14) 100 hand release push ups 150 DUs *can be broken up in any way to…

    • Your Ego is NOT your Amigo by: rscfadmin

      April 15, 2013, 10:52

      What a perfect saying for CrossFitters, right?!  The moment you let your ego get the best of you is when you will receive a big helping of humble pie. …

    • New Paleo Challenge! by: rscfadmin

      April 11, 2013, 14:09

      This statement is the absolute TRUTH!  There is NO magic pill you can take to lose weight.  Have you ever looked at the instructions on the back of those…

    • Thursday 4/11/2013 by: rscfadmin

      April 11, 2013, 12:07

      WOD 8 rounds of TabataBurpees Front Squat (95/65) DUs HSPU 20 yard sprints

    • Tuesday 4/9/2013 by: rscfadmin

      April 9, 2013, 15:20

      WOD For time 100 DUs 75 KB swings (53/35) 50 Stationary lunges (75/45) 25 SDLHP (75/45) 100 DUs

    • Monday 4/8/2013 by: rscfadmin

      April 8, 2013, 10:21

      STUDENTS!!!!  Time to shake that sand out of your bum and get back into the box! SKILLBench Press 1*10 1*5 3*3 @ 85-90% WOD 5 rounds for time 2oom…

    • Thursday 3/28/2013 by: rscfadmin

      March 28, 2013, 17:24

      7 minute AMRAP 3 clean & jerk (135/95) 3 T2B 6 clean & jerk (135/95) 6 T2B 9 clean & jerk (135/95) 9 T2B 12 clean & jerk (135/95) 12…

    • Wednesday 3/27/2013 by: rscfadmin

      March 27, 2013, 17:14

      13.4 will be announced tonight at 7pm CST...predictions?!  Andrew and Will are thinking T2B, cleans, and shuttle runs...thoughts?! WOD 10 Rope climbs 50…

    • Tuesday 3/26/2013 by: rscfadmin

      March 26, 2013, 18:54

      Rope climbs will be in the WOD tomorrow! Make sure you wear your long socks and bring hand protection if you need it. WOD 10 rounds for time 10 deficit…

    • Monday 3/25/2013 by: rscfadmin

      March 25, 2013, 13:20

        Your excuse is invalid!  Register for class and get to the box! WOD Deadlift 1*8 touch and go 1*6 touch and go3*3 @ 80-85% 1RM 12 min…

    • Friday 3/22/2013 by: rscfadmin

      March 22, 2013, 14:07

      GREAT JOB THIS WEEK RSCF!!! Everyone pushed their limits and you should all be proud! Skill Max Rep Bench Press Men (225/135) Women (115/75) WOD 3…

    • Thursday 3/21/2013 by: rscfadmin

      March 20, 2013, 23:37

      Great job to all of our open competitors who tackled this WOD tonight!  Who plans on going at it again?

    • Wednesday 3/20/2013 by: rscfadmin

      March 20, 2013, 18:23

      13.3 is announced tonight!  Any thoughts on what it might be?  This is the picture of the set up from the CrossFit Games facebook page.  Looks like there is…

    • Tuesday 3/19/2013 by: rscfadmin

      March 19, 2013, 17:47

                        U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned…

    • Monday 3/18/2013 by: rscfadmin

      March 18, 2013, 16:59

      WOD 10 Wallball (20/14) 10 Burpee 10 SDLHP (95/65) 9 Wallball (20/14) 9 Burpee 9 SDLHP (95/65) 8 Wallball (20/14) 8 Burpee 8 SDLHP (95/65) 7 Wallball…

    • Friday 3/15/2013 by: rscfadmin

      March 15, 2013, 13:09

      TGIF!!!!  It's Friday and the Paleo Challenge is officially OVER!!!!!  Judging from the BF% and weight measurements we have so far everyone stuck to it and…

    • Thursday 3/14/2013 by: rscfadmin

      March 14, 2013, 00:04

      If you don't end 13.2 looking like this then you didn't push hard enough...                 …

    • Wednesday 3/13/2013 by: rscfadmin

      March 13, 2013, 17:56

      It is one of the most exciting times of the year.  The 2013 CrossFit Open in among us and tonight at 7pm CST WOD 13.2 will be announced.  At about 6:15pm…

    • Tuesday 3/12/2013 by: rscfadmin

      March 12, 2013, 11:32

      Skill 5*5 push press @ 100% of your strict press max WOD Run 200m Lunge 200m 25 KB swings (53/35) 25 T2B 25 KB swings (53/35)

    • Monday 3/11/2013 by: rscfadmin

      March 11, 2013, 13:08

      Wow what a great week last week was!  Great job to everyone who did 13.1 and shoutout to all of those who PR'd on 13.1!  The energy in the box was amazing…

    • Wednesday 3/6/2013 by: rscfadmin

      March 6, 2013, 12:44

        The 2013 CrossFit Open kicks off TONIGHT!  The WOD will be announced at 7pm CST and the RSCF competitors will meet at 7pm to knock it out.  If…

    • Monday 3/4/2013 by: rscfadmin

      March 3, 2013, 22:06

        WOD 3 rounds for time 15 2 for 1 wallballs (20/14) 12 up and over box jumps (24/20) 10 burpee ground to OH (45/25) - 2 minute break 2…

    • Friday 2/28/2013 by: rscfadmin

      February 28, 2013, 22:55

        SKILL KB snatch WOD 5 rounds for time 15 OHS (95/65) 15 yd burpee broad jump 15 KB snatch (53/35) 15 yd burpee broad jump

    • Thursday 2/27/2013 by: rscfadmin

      February 27, 2013, 23:29

      Skill 15 minutes to find your 1RM clean WOD 15 min AMRAP 5 chest to bar pull ups 10 push press (95/65) 15 KB swings (53/35)

    • Wednesday 2/27/2013 by: rscfadmin

      February 27, 2013, 14:27

        ^^^ TRUTH!  Embrace the suck and get healthy! WOD TABATA 20 yard sprint toes to bar hand release push up squat 8 rounds

    • Tuesday 2/26/2013 by: rscfadmin

      February 26, 2013, 10:50

        WOD 100 DUs 9 Clean & Jerks (155/115) 35 Box Jumps (24/20) 12 Clean & Jerks (135/95) 35 Box Jumps (24/20) 9 Clean & Jerks…

    • Monday 2/25/2013 by: rscfadmin

      February 24, 2013, 22:53

        CONGRATULATIONS to everyone who competed this past weekend at the Battle on the Bayou competition in Slidell!!!  Everyone did AWESOME! Skill …

    • Wednesday 2/20/2013 by: rscfadmin

      February 20, 2013, 12:00

            WOD 3 rounds for time: 50 abmat situps 40 double unders 30 medball clean wallball

    • Tuesday 2/17/2013 by: rscfadmin

      February 18, 2013, 22:32

      Farewell Plunkett! Good luck in the United States Army! WOD 1 mile run 5 rounds 10 Burpees 8 T2B 6 Box Jumps (30/24) 4 KB swings (70/53) 2 Bear…

    • Monday 2/18/2013 by: rscfadmin

      February 17, 2013, 21:11

      SKILL 1RM weighted pullup WOD 6 min AMRAP 10 pullups 10 OH lunges (45/25) -1 minute break- 4 min AMRAP 10 SDLHP (70/53) 10 unbroken DU -1 minute…

    • Friday 2/15/2013 by: rscfadmin

      February 14, 2013, 22:19

        WOD 20 KB swings (70/53) 12 T2B 20 Burpees 12 ground to OH (115/75) 20 Box Jump (30/24) 800m run 20 Box Jump (30/24) 12 ground to OH…

    • Thursday 2/14/2012 by: rscfadmin

      February 14, 2013, 12:12

      Happy Valentine's Day!!! WOD 8 minutes to find your 3 RM Thruster 2 minute break Then use 75% of your 3 RM Thruster 9 Deadlifts 9 Hang Cleans 9…

    • Wednesday 2/13/2013 by: rscfadmin

      February 13, 2013, 10:45

        WOD 20 min AMRAP 5 HSPU 8 chest to bar pullups 10 burpee box jumps (24/20) * every 5th round do 10 20yd sprints

    • Monday 2/11/2012 by: rscfadmin

      February 11, 2013, 11:51

      Happy Lundi Gras!!!! You didn't think Andrew would make the WOD easy today did you haha?! WOD Partner WOD 300 Wall Balls (20/14) 5 sprints (while…

    • Friday 2/8/2013 by: rscfadmin

      February 7, 2013, 22:23

        WOD 800m run "Diane" 21-15-9 deadlift (225/155) HSPU 800m run

    • Thursday 2/7/2013 by: rscfadmin

      February 7, 2013, 15:18

        Skill Grunt Work (working on stuff you suck at) Stretching Foam Rolling WOD 10 T2B 15 Thursters (115/95) 400m run 5 rounds for time

    • Wednesday 2/5/2013 by: rscfadmin

      February 5, 2013, 23:01

        Skill Max rep back squat level 1 (225/135) level 2 (135/75) WOD 15 min AMRAP 3 muscle ups 6 up and over box jumps (24/20) 9 OH walking…

    • Tuesday 2/5/2013 by: rscfadmin

      February 5, 2013, 13:42

      Skill Strict Press 1*10 1*8 3*5 @ 70-75% WOD 30 abmat situps 25 pullups 20 SDLHP(70/53) 15 OHS (95/65) *scale with front squat 2 rounds for time

    • Monday 2/4/2013 by: rscfadmin

      February 4, 2013, 11:40

        WOD 100 DUs 21-15-9 Power Cleans (135/95) Burpees

    • Thursday 1/31/2013 by: rscfadmin

      January 31, 2013, 13:04

      Thanks for another great WOD Kyle!!! WOD 5 rounds for time 10 wall climbs 10 T2B 20 box jumps (24/20)

    • Wednesday 1/29/2013 by: rscfadmin

      January 29, 2013, 22:52

      WOD Redstick Complex: The Chipper (95/65) 50 Double Unders 10 Squat Cleans 50 Double Unders 10 Thrusters 50 Double Unders 10 Weighted Lunges (L and R…

    • Tuesday 1/29/2013 by: rscfadmin

      January 29, 2013, 10:25

          SPEED DATE!!!! WOD 6 minute AMRAP "CINDY" 5 Pull Ups 10 Push Ups 15 Squats 2 minute AMRAP Abmat Sit Ups 4 minute…

    • Monday 1/28/2013 by: rscfadmin

      January 28, 2013, 14:38

      Happy Birthday Joseph!   Don't miss Kyle B's first programmed WOD! WOD 2 Snatch (115/75) 6 Box Jumps (24/20) 26 DUs *3 2 for 1 Wall Balls on…

    • Friday 1/25/2013 by: rscfadmin

      January 25, 2013, 10:15

      WOD 50 Wall ball (20/14) 40 Box Jumps (30/24) 30 SDLHP kb (70/53) 20 HSPU 10 deadlift (275/155) 1 lap  

    • Thursday 1/24/2013 by: rscfadmin

      January 25, 2013, 10:12

        FRAN 21-15-9 Thrusters (95/65) Pull Ups

    • Tuesday 1/22/2013 by: rscfadmin

      January 22, 2013, 13:18

      Skill Deadlift 1 rep every 15 seconds for 5 minutes @ 70% WOD 12 minute AMRAP 5 power cleans (95/65) 5 front squats (95/65) 5 push press (95/65) 5…

    • Monday 1/21/2013 by: rscfadmin

      January 21, 2013, 11:41

        WOD "HELEN" 400m run 21 KB Swings (53/35) 12 Pull Ups 3 rounds for time

    • Friday 1/18/2013 by: rscfadmin

      January 18, 2013, 11:57

        WOD 3 rounds for time 10 HSPU 15 walking lunges (95/65) 20 push press (95/65)

    • Thursday 1/17/2012 by: rscfadmin

      January 17, 2013, 12:02

      The sun is out!!!!!!  WOOHOO!!!!! WOD 10, 8, 6, 4, 2, 4, 6, 8, 10 OHS or Front Squat (95/65) Pull Ups

    • Wednesday 1/16/2013 by: rscfadmin

      January 16, 2013, 12:06

      WOD 6 min AMRAP 10 SDLHP (95/65) 25 lateral bar hops -90 sec break 4 min AMRAP 10 KB swings (70/53) 5 burpees -60 sec break 2 min max rep Toes to bar

    • Tuesday 1/15/2012 by: rscfadmin

      January 15, 2013, 11:01

      We have a FREE intro class tonight at 5pm!  Stop putting it off, start your CrossFit journey today! Skill Back Squat 1*12 1*8 3*3 @ 75%-80% WOD 10…

    • Monday 1/14/2012 by: rscfadmin

      January 14, 2013, 12:57

        Skill Strict Press 1*10 1*8 3*5 @ 70% WOD 15 min AMRAP 15 Pullups 15 Box Jumps (30/24) 15 2 for 1 wall balls (20/14) 3 deadlift @ 50%…

    • Thursday 1/10/2013 by: rscfadmin

      January 10, 2013, 10:02

        WOD "K$" 25 DUs 30 Pullups 25 DUs 20 Power Cleans (135/95) 25 DUs 100 yard farmers carry (70/53) 2 rounds for time GOOD LUCK in…

    • Wednesday 1/9/2012 by: rscfadmin

      January 9, 2013, 10:27

        CROSSFIT TOTAL! Max Back Squat Max Deadlift Max Strict Press

    • Tuesday 1/8/2013 by: rscfadmin

      January 8, 2013, 11:35

        WOD 1 lap 30 Squat clean thrusters (95/65) 40 chest to bar pullups 50 GHD situps 1 lap *can be done in any order but must begin and end…

    • Monday 1/7/2013 by: rscfadmin

      January 7, 2013, 12:06

        WOD Stop sign and back 30 SDLHP (75/45) 30 HRPU 30 Back Squat (75/45) 3 rounds for time

    • Wednesday 1/2/2013 by: rscfadmin

      January 2, 2013, 12:49

        Farewell Reece!  Good luck in the Army! "The Seven" 7 rounds for time 7 HSPU 7 Thrusters (135/95) 7 Knee to Elbows 7 Deadlifts (245/185) …

    • Wednesday 12/26/2012 by: rscfadmin

      December 26, 2012, 14:10

      WOD 10 HSPU 10 Front Squat (155/105) 10 KB swings (70/53) 10 Power Clean (155/105) 10 Toes-2-Bar 20 Burpees 10 Toes-2-Bar 10 Power Clean (155/105) 10…

    • Tuesday 12/18/2012 by: rscfadmin

      December 18, 2012, 17:44

        Strength Back Squat 1*12 1*8 3*5 @ 70-80% WOD 21 power cleans (135/95) 15 burpees 15 power cleans (135/95) 9 burpees 9 power cleans…

    • Monday 12/17/2012 by: rscfadmin

      December 17, 2012, 13:45

        Happy 25th Birthday Ace!!!! WOD 25 min AMRAP 12 Wall ball (20/14) 15 HRPU 12 Deadlift (135/95) 87 Singles

    • Thursday 12/13/2012 by: rscfadmin

      December 13, 2012, 11:40

        Skill Kipping pullup Butterfly pullup Toes to Bar WOD 2, 4, 6, 8, 10, 8, 6, 4, 2z Toes to Bar KB swing (53/35) 3 burpees on the minute…

    • Wednesday 12/12/2012 by: rscfadmin

      December 12, 2012, 11:10

        Strength Bench Press 1*12 1*10 3*5 @ 70-75%   WOD 12 min AMRAP 5 clean shoulder to OH (155/105) 10 wallball (20/14) 20 DUs

    • Tuesday 12/11/2012 by: rscfadmin

      December 11, 2012, 07:59

        Strength Strict Press 1*10 1*8 3*3 @ 80%-85% of 1 RM WOD Partner Tabata 20 yard sprints Pullups GHD situps Parallette dips 12 rounds…

    • Monday 12/10/2012 by: rscfadmin

      December 10, 2012, 08:40

        WOD 3 rounds for time 10 push press (95/65) 10 SDLHP (95/65) 10 box jump (30/24) - 2 min break - 2 rounds for time 10 push press…

    • Friday 12/7/2012 by: rscfadmin

      December 7, 2012, 10:39

        WOD 3 rounds for time 20 OH walking lunges (45/25) 20 ground to OH (45/25) 30 abmat situps

    • Thursday 12/6/2012 by: rscfadmin

      December 7, 2012, 10:35

        Jared is leaving to go to the US Navy dive school boot camp.  RSCF will miss you Jared!  Good luck!!! WOD 2 rounds of "Jared" "Jared" 800…

    • Olympic Lifting  by: rscfadmin

      December 5, 2012, 18:19

        Olympic Lifting @ RSCF Mondays and Wednesday 4pm, 5pm, 6pm, 7pm           Classes are…

    • Wednesday 12/5/2012 by: rscfadmin

      December 5, 2012, 15:20

      STRENGTH Thruster 1*10 1*8 1*5 2*3 (work up to your heaviest possible triple)   WOD 2, 4, 6, 8, 10, 8, 6, 4, 2 Push press (115/85) Burpee…

    • Tuesday 12/4/2012 by: rscfadmin

      December 4, 2012, 15:28

      FAREWELL VERITY!!!  Good luck in Mississippi!  RSCF will miss you!   WOD 15 min AMRAP 2 20 yard sprints 4 HSPU 6 KB swings (70/53) 8…

    • Monday 12/3/2012 by: rscfadmin

      December 3, 2012, 10:43

      Strength OHS or back squat 1*12 1*8 3*5 WOD 1 mile run for time -2 min break- 3 rounds for time 25 wallball (20/14) 30 DUs

    • Tuesday 11/27/2012 by: rscfadmin

      November 27, 2012, 19:27

      Strength Front Squat 1*12 1*10 1*8 3*5 @ 70-75% WOD 21-15-9 KB swings (53/35) Box jump (20/24) Wallball (20/14)

    • Monday 11/26/2012 by: rscfadmin

      November 26, 2012, 20:32

      Today we WOD in honor of Joe Lengel.  Joe was killed in a robbery outside of his affiliate in Toledo, Ohio.  He was an affiliate owner, CrossFit games…

    • Get in my belly!!! by: rscfadmin

      November 22, 2012, 12:14

      Turkey Day WOD 200 yard sprint 20 push ups 30 squats 3 rounds for time 2 min break 8 min AMRAP 10 pull ups (sub 5 HSPU if you have no pull up…

    • Wednesday 11/21/2012 by: rscfadmin

      November 20, 2012, 22:52

      Wednesdays WOD has a name...guess you will have to attend to see what it is :) Have a Happy Thanksgiving!  We will see you next week! -Andrew and Melissa

    • Monday 11/19/2012 and Tuesday 11/20/2012 by: rscfadmin

      November 20, 2012, 22:50

      Monday WOD 1 round of "Hope" Max rep Burpees Thrusters (75/55) Power Snatch (75/55) Box Jumps (24in) Chest to bar Pullups 1 min rest 1 round…

    • Thursday 11/15/2012 by: rscfadmin

      November 15, 2012, 16:51

      WOD For time...(in any order) 10 rope climbs (sub 150 rope to chest) 75 KB swings (70/53) 75 wallballs (20/14)

    • Wednesday 11/14/2012 by: rscfadmin

      November 14, 2012, 11:52

                            WOD 2 OHS (95/65) 5 DUs 4 OHS (95/65) 10…

    • Tuesday 11/12/2012 by: rscfadmin

      November 13, 2012, 11:15

      WOD TABATA 20 yard sprints Pull Ups Squats Push Ups Burpee Box Jumps

    • Friday 11/9/2012 by: rscfadmin

      November 9, 2012, 10:19

      WOD 8 min AMRAP 25 DUs 15 Wallballs -2 min break- 6 min AMRAP 10 GHD situps 20 Parellette Pushups -1 min break- 4 min AMRAP 20 lateral bar hops 6…

    • Thursday 11/8/2012 by: rscfadmin

      November 8, 2012, 09:19

                          WOD 5 rounds 8 20 yard sprints 10 Thrusters (115/75) 1…

    • ELECTION DAY!!! by: rscfadmin

      November 6, 2012, 11:25

                                  Tuesday…

    • Monday 11/5/2012 by: rscfadmin

      November 5, 2012, 11:47

      WOD 5 HSPU 10 KB swings (70/53) 15 box jumps (up and over 24/20) 12 min AMRAP

    • RSCF ladies! by: rscfadmin

      October 30, 2012, 18:35

      Red Stick CrossFit Ladies from Red Stick CrossFit on Vimeo.

    • Tuesday by: rscfadmin

      October 30, 2012, 15:35

                                WOD 3-6-9-12-9-6-3 wall…

    • Monday by: rscfadmin

      October 29, 2012, 10:07

      Don't make excuse because it is cold today...come WOD the cold out!             WOD 20 20 Yard Sprints 30…

    • Happy Birthday Coach! by: rscfadmin

      October 26, 2012, 13:49

        Happy Birthday Andrew!!!! To all of our competitors tomorrow...get some rest, hydrate, and eat clean today!  It's ON tomorrow! If you aren't…

    • Thursday WOD by: rscfadmin

      October 25, 2012, 12:17

      WOD 10 Burpees 15 SDLHP (70/53) 10 Burpees 15 Squat Clean Thrusters (95/65) 10 Burpees 2 rounds for time

    • COMING SOON! by: rscfadmin

      October 24, 2012, 12:17

        LADIES ONLY WOD *COMING SOON* Hey ladies,  it's time for the girls to have their "girls" time to kill some WODs!  Keep an eye on the calendar…

    • WOD by: rscfadmin

      October 24, 2012, 12:03

      The ladies WOD was a BLAST!  Thank you to all the ladies who came out and thank you for being such a good sport Mr. Chad Judy!  Thank you Ryan and Dustin…

    • Tuesday WOD by: rscfadmin

      October 23, 2012, 09:48

      Strength Bench Press 1*12 @ 60% 1*8 @ 70% 3*5 @ 80% WOD 1 lap 3 rounds 20 push press (115/75) 25 KB swings (53/35) 30 DUs 1 lap  

    • It's time for another date.... by: rscfadmin

      October 22, 2012, 11:15

      It's time for those of you who have not met "Cindy" to meet her face to face!!! WOD "CINDY" 5 Pullups 10 Push Ups 15 Squats 20 min AMRAP

    • Barbells for Boobs 2012 by: rscfadmin

      October 20, 2012, 16:06

      It was a good time last night at CrossFit Hammond!  Thank you to all of our athletes who participated in the Barbells for Boobs - Pink Bra Tour and raised…

    • Happy Birthday Quinton!!! by: rscfadmin

      October 18, 2012, 13:07

      Happy Birthday Quinton!  Here is the bday WOD you asked for :) WOD 3 rounds for time 10 Thrusters (95/65) 18 GHD situps 24 DUs 5 burpees every 3…

    • It's Friday and tomorrow is gameday...Keep calm and do CrossFit! by: rscfadmin

      October 12, 2012, 11:10

      Skill Bench Press 1*15 @ 55% 1*10 @ 10% 3*3 @ 105% WOD 8 min AMRAP 1 rope climb 8 box jumps (24/20) 12 push ups 2 min break 8 min AMRAP 25…

    • Barbells for Boobs by: rscfadmin

      October 11, 2012, 16:38

      If you are thinking about doing Barbells for Boobs next weekend but are scared of the WOD you will get a chance to give it a shot today!  During the event you…

    • Take care of your body... by: rscfadmin

      October 10, 2012, 06:25

      Don't forget about yourself during the upcoming holidays and during this busy football season!  Don't forget all that time and hard work you put in at the box…

    • It's a big day at RSCF! by: rscfadmin

      October 9, 2012, 14:52

      Construction is officially happening right now!!! WOD Tuesday  10/9/2012 3-6-9-12-9-6-3 Toes to Bar Thrusters (95/65)  

    • BAM!!! by: rscfadmin

      October 4, 2012, 13:25

      Construction on the new space will begin any day now!!!!! Please bear with us through the mess (hopefully it won't be to bad), it will be worth it when it is…

    • Thursday WOD by: rscfadmin

      October 4, 2012, 13:10

        WOD 6 rounds of TABATA bottom to bottom squats bottoms up KB swings (53/35) behind the head weighted abmat situps (15/10) 2 minute…

    • Time for some PR'n! by: rscfadmin

      October 3, 2012, 13:52

      The other CrossFit total 1 rep max CLEAN 1 rep max BENCH PRESS 1 rep max OVERHEAD SQUAT

    • Tuesday WOD by: rscfadmin

      October 2, 2012, 13:16

      3 rounds for time 15 20yd sprints 20 G2OH (45/25) 25 box jumps (24/20) 8 burpees every 2 minutes

    • FRANday Monday! by: rscfadmin

      October 1, 2012, 12:22

      We already have a 2:43RX time up on the board today and we plan on seeing many more impressive Fran times as the day goes on! FRAN 21-15-9 Thrusters…

    • NEW CLASS by: rscfadmin

      September 30, 2012, 20:04

      RSCF now offers a 5am class on Monday, Wednesday, and Friday!

    • Jordan's very hairy 30th bday WOD!!! by: rscfadmin

      September 28, 2012, 20:02

      Happy Birthday Jordan!!!! WOD 3 rounds 10 power snatch (95/65) 10 front squats (95/65) 10 push press (95/65) 10 abmat situps 1 12oz beer…

    • Today's menu is..... by: rscfadmin

      September 27, 2012, 13:18

      8 min AMRAP Hand release burpee progression (increase by 1 burpee each round) 3 Push Press (95/65)

    • Lets see those hands today!!! by: rscfadmin

      September 25, 2012, 17:36

      Time to invest in a pair of these!!! Here's the link to order yours...we PROMISE they are well worth it!!! http://www.roguefitness.com/rogue-gymnastics-grip…

    • Monday Monday Monday! by: rscfadmin

      September 24, 2012, 13:49

      Here is the WOD for today...don't forget your hand grips! "ANGIE" 100 pullups 100 pushups 100 situps 100 squats

    • Chick Fight by: rscfadmin

      September 20, 2012, 13:27

      "Chick Fight" 5 rounds of "Cindy" 5 Pull ups 10 Push ups 15 Squats 1 round of "Helen" 400m run 21 KB swings (53/35) 12 Pull ups 1 round of…

    • Just another added bonus for our RSCF members! by: rscfadmin

      September 20, 2012, 12:30

      Red Stick CrossFit will now start offering Oly Lifting classes with USAW certified Coach Will Smith!  Check out our calendar for the days and times of the…

    • LETS SEE SOME PR'n!!! by: rscfadmin

      September 19, 2012, 10:41

      IT'S TIME TO SEE SOME PR'S TODAY!  GET IT RSCF! CROSSFIT TOTAL Max strict press Max squat Max deadlift (add all the max weights together and you…

    • CrossFit Total TOMORROW! by: rscfadmin

      September 18, 2012, 13:42

      Skill - Deadlift We will do our CrossFit Total tomorrow, if you need a rest day TAKE IT TODAY! WOD 12 min AMRAP 18 wallball (20/14) 12 box jumps…

    • Rainy days and Mondays never get me down! by: rscfadmin

      September 17, 2012, 12:08

      Skill Hand Stand Pushups WOD 21-15-9 HSPU SDLHP (95/65)

    • TGIF! by: rscfadmin

      September 14, 2012, 11:43

      Squat 2*15 @ 45% 2*10 @ 55% 4*6 @ 65% WOD For time: 35 Thrusters (75/45) 100 lateral bar hops 25 Thrusters (95/65) 75 lateral bar hops 15…

    • The weekend is ALMOST here!!! by: rscfadmin

      September 13, 2012, 11:57

      The weekend is almost here and you know what that means...LSU vs Idaho in Tiger Stadium!!!!  Come get at it before tailgating this weekend!  Our shirts…

    • Who watched the 2012 CrossFit Games last night? by: rscfadmin

      September 12, 2012, 10:06

      For those of you who haven't seen this here ya go!  It pretty much sums it all up haha! Who watched the games last night on ESPN2?  We did, and even after…

    • 9/11 by: rscfadmin

      September 11, 2012, 10:47

      Never forget what happened on this day 11 years ago.  Do you remember where you were...I remember it like it was yesterday!  Today's WOD will be RSCF's way…

    • YES you should WOD today!!! by: rscfadmin

      September 10, 2012, 12:49

      Squat 2*12 @ 50% 2*10 @ 55% 3*3 @ 80% WOD 9-15-21 KB swings (70/53) 20 yard sprints

    • ROPE CLIMBS TODAY!!!! by: rscfadmin

      September 6, 2012, 13:14

      Squat 4*3 @ 70% 3*1 @ 90% WOD 15 min AMRAP 2 rope climbs (10 up/downs) 10 Thrusters (95/65) 10 burpee box jump (24/20)

    • DEADLIFTS! by: rscfadmin

      September 5, 2012, 16:54

      Deadlift 4*3 @ 70% 3*1 @ 90% WOD Stop sign and back then... 3 rounds 40 butt to ball squats 30 parellette pushups 20 SDLHP (70/53) then... Stop…

    • Thank you for serving!!! by: rscfadmin

      September 4, 2012, 11:15

      I just wanted to give a BIG SHOUTOUT  and THANK YOU to our members who have been called to active duty to help with the recovery efforts due to Isaac!  We…

    • Time to get your sexy on! by: rscfadmin

      September 4, 2012, 11:12

      Isaac is gone, the LSU season opener is behind us, and Labor Day has passed...time to get back to work and get your sexy on!  Don't forget to register for…

    • Filthy Friday! by: rscfadmin

      August 31, 2012, 10:16

      "Filthy 50" 50 box jump (20/24) 50 jumping pullups 50 Kb swings (53/35) 50 walking lunges 50 knees to elbow 50 push press (42/25) 50 back extension 50…

    • Update on classes by: rscfadmin

      August 29, 2012, 21:03

      Morning classes on Thursday are cancelled. Once we are able to get into the gym and make sure all is good we will let everyone know about Thursday evening…

    • I want chicken, I want liver, meow mix, meow mix, please deliver (I asked Andrew for a title and this is what he gave me.) by: rscfadmin

      August 27, 2012, 22:46

      WOD Tuesday 8/28 10 power cleans (155/105) 15 box jumps (30/24)...up and over 20 pull ups 25 burpees 20 pullups 15 box jumps (30/24)...up and over 10…

    •  by: rscfadmin

      August 27, 2012, 11:05

      Back Squat 2*10 @ 50% 3*6 @ 65% 3*3 @ 80% WOD Tabata 8 rounds 20 yd sprints HRPU OH walking lunge (45/25) T2B

    • TGIF!!!! by: rscfadmin

      August 24, 2012, 10:12

      Press 2*8 @ 65% 1RM 2*5 @ 75% 1RM 2*3 @ 80% 1RM WOD 100 KB swings for time (53/35) 5 Thrusters on the minute every minute (95/65)

    • INTERESTED IN PERSONAL TRAINING or ONE-ON-ONE CROSSFIT CLASSES? by: rscfadmin

      August 23, 2012, 17:19

      Did you know that RSCF offers one-on-one CrossFit sessions or personal training sessions? If you need a little extra help with your form or want a little…

    • How does everyone feel after playing on the new toys yesterday? by: rscfadmin

      August 23, 2012, 14:47

      Anyone sore from all the GHDs yesterday? Squat 2*5 @ 70% 3*5 @ 75% 12 min AMRAP 2 (increase reps by 2 each round...2, 4, 6, 8...) Push Press…

    • Sorry it has been a while.... by: rscfadmin

      August 22, 2012, 11:33

      Sorry it has been a while since I have been consistent with posting the WODs! Here is a view of the week so far... Monday - Andrew's chicken mcnugget…

    • A look into a normal day at RSCF! by: rscfadmin

      August 22, 2012, 11:24

      No description found for this item.

    • Sore from yesterday?!?! by: rscfadmin

      August 15, 2012, 13:24

      Here is today's WOD 1 round of FGB 1 min max rep of each * push press (75/45) * SDLHP (75/45) * box jump (20) * wall ball (20/14) * row for calories …

    • CROSSFIT TOTAL!!!!! by: rscfadmin

      August 14, 2012, 13:48

      Max DEADLIFT Max SQUAT Max STRICT PRESS If you miss today's class you will need to make up your total sometime this week on your own time.

    • CrossFit Total by: rscfadmin

      August 13, 2012, 15:27

      Tomorrow we will be doing our CrossFit Total!  Please don't miss class or make up by the end of the week!

    • Monday! by: rscfadmin

      August 13, 2012, 15:25

      3 rounds for time 400m run 20 KB swings (70/53) 20 OH walking lunges (45/25) 20 T2B

    • Wednesday's WOD by: rscfadmin

      August 1, 2012, 08:14

      Stop sign and back 30 Thrusters (95/65) 30 SDLHP (95/65) 30 Med Ball Cleans 30 T2B 150 DUs (400 singles)

    • Tuesday WOD by: rscfadmin

      July 31, 2012, 10:31

      2, 4, 6, 8, 10, 8, 6, 4, 2 KB swings (53/35) Pull Ups Box Jump (up and over)

    • Monday WOD by: rscfadmin

      July 30, 2012, 16:33

      15 minute AMRAP 8 push press (95/55) 10 front squat (95/55) every minute = 3 burpees (except for minute 15)

    • TGIF!!! by: rscfadmin

      July 27, 2012, 07:50

      Dead lift 5, 5, 5, 3, 3 (try for touch and go reps) WOD 1 rope climb 20 T2B 25 ground 2 OH (45/25) 2 rope climbs 15 T2B 20 ground 2 OH (45/25) 3…

    • Its a tabata kinda day! by: rscfadmin

      July 26, 2012, 11:22

      Hey guys! Sorry it has been a few days since I posted the WOD! Thursday WOD Tabata *Squats *Parallette Dips *DUs *KB swings (53/35) *Burpee…

    • Partner Up! by: rscfadmin

      July 23, 2012, 14:39

      Partner WOD 30 power snatch or ground to OH (75/45) 10 burpees 40 wallball (20/14) 20 burpees 50 abmat situps Stop sign and back *only 1 person can…

    • Thursday 7/19/2012 by: rscfadmin

      July 19, 2012, 09:33

      "Helen" 400m run 21 kb swings (american @ 53/35) 12 pullups 3 rounds for time    

    • 1 mile run by: rscfadmin

      July 19, 2012, 09:25

      Here is everyone's 1 mile run time from yesterday.  

    • Wednesday's WOD by: rscfadmin

      July 18, 2012, 11:30

      3*7 Thrusters then... 1 mile run for time

    • Make sure you register for class today!!! by: rscfadmin

      July 17, 2012, 10:52

      10 Burpees 15 SDLHP (70/53) 20 Push Press (95/65) 25 OH walking lunges (45/25) 30 Pullups 25 OH walking lunges (45/25) 20 Push Press (95/65) 15 SDLHP…

    • Another birthday WOD! by: rscfadmin

      July 16, 2012, 08:52

      Happy Birthday Sarah and Will .S! Back Squat 3*5 @ 75%/2*3 @ 85% 1RM Stop sign and back 21-15-10-5 Kb Swings (70/53) Box Jump (24/20) Wall Ball…

    • FRAN by: rscfadmin

      July 13, 2012, 07:17

      There were some pretty strong times posted yesterday!  Top Fran time went to Evan with 2:59RX!!!!!!!! Mr. BAMF Evan Venable moving himself to the top…

    • KAREN by: rscfadmin

      July 11, 2012, 22:56

      Today we met the lovely miss Karen! Karen 150 wallballs (20/14) for time

    • SHARON! by: rscfadmin

      July 10, 2012, 23:15

      Happy Birthday and Good Luck at Mizzou Sharon! We will miss you!!!!!! Although I am not to sure that anyone was liking you tonight haha!!!

    • NANCY! by: rscfadmin

      July 9, 2012, 22:41

      400m run 15 OHS (95/65)...scaled BS (115/75) 5 rounds for time What will tomorrow bring?!?!?!  Oh wait, tomorrow is a special birthday WOD named…

    • We are shaking things up... by: rscfadmin

      July 8, 2012, 20:39

      This week will be our "Dirty Ladies" week and all WODs will be named benchmark WODs.  We won't post the WOD during the day, instead we will post at the end of…

    • Time to sweat off 4th of July 2012! by: rscfadmin

      July 5, 2012, 08:16

      Find 1RM Power Clean OHS/Back Squat 21 Thrusters Stop sign and back 15 Thrusters Stop sign and back 9 Thrusters Stop sign and back

    • Tuesday by: rscfadmin

      July 3, 2012, 10:51

      8 min AMRAP 15 KB swings (53/35) 15 abmat situps 2 min break 6 min AMRAP 10 push press (95/65) 30 DUs 1 min break 3 min max rep 20 yard sprints

    • PROTECT YOUR HANDS PEOPLE!!! by: rscfadmin

      July 2, 2012, 23:09

      We saw many ripped hands after Cindy tonight...what are ya'll waiting for...buy gymnastic grips NOW!!!   We are no longer providing tape to wrap hands to…

    • Cindy!!! by: rscfadmin

      July 2, 2012, 12:29

      Monday WOD CINDY 20 min AMRAP 5 pullups 10 pushups 15 squats

    • TGIF!! by: rscfadmin

      June 29, 2012, 15:24

      100 DUs 20 turkish get ups 50 DUs 14 turkish get ups 25 DUs 8 turkish get ups

    • Thursday WOD by: rscfadmin

      June 28, 2012, 11:59

      3 rounds for time: Stop sign and back 40 butt to ball squats 20 pull ups 10 HSPU

    • Guess who is entering into his DIRTY 30s.... by: rscfadmin

      June 27, 2012, 12:56

      Happy Birthday Coach Ryan! 3 burpees 6 T2B 8 SDLHP (75/45...95/65 for competitors) 10 Push Press (75/45...95/65 for competitors) 3 burpees 2:30 minutes…

    • Happy Birthday Matt! by: rscfadmin

      June 26, 2012, 10:48

      Matt Melton's 28th birthday WOD 5*3 OHS at 85% 28 wall ball (20/14) 28 box jumps (24/20) 28 HRPU 28 back squat (95/65) 28 DUs 28 KB swings (53/35) 2…

    • FREE INTRO CLASSES THIS WEEK! by: rscfadmin

      June 25, 2012, 17:08

      We have a few spots left in our class tonight at 5pm! If you can't make it, don't worry...we have another class scheduled tomorrow night at 5pm and at…

    • Monday's WOD by: rscfadmin

      June 25, 2012, 13:28

      Stop sign and back 4 rounds 10 pullups 15 push press (95/65) 18 medball cleans (20/14) Stop sign and back

    • Special SHOUTOUT!!! by: rscfadmin

      June 24, 2012, 21:10

      Here is a shoutout to all the RSCF athletes who competed yesterday!!! Kristy Lewis Jarrell Julien Kyle Boone Matt Melton Elizabeth DeLee Logan…

    • 2012 Summer Partner Throwdown by: rscfadmin

      June 24, 2012, 20:53

         

    • Friday WOD by: rscfadmin

      June 22, 2012, 10:53

      4o KB Swings (53/35) 30 wallballs (20/14) 25 box jumps (24/20) 15 T2B 10 front squats (135/95) 2 rounds for time

    • Thursday's WOD by: rscfadmin

      June 21, 2012, 09:24

      Partner WOD 20 min AMRAP 2 rope climbs -or- 6 up/downs 20 snatch/clean & jerk/ground 2 OH (75/45) Stop sign & back w/medball carry (20/14)  …

    • Wednesday WOD by: rscfadmin

      June 20, 2012, 14:31

      10-9-8-7-6-5-4-3-2-1 Chest to bar PUs Burpee ground to overhead (45/25)

    • Tuesday's WOD by: rscfadmin

      June 19, 2012, 11:06

      Tuesday's WOD Stop sign and back 20 wallball (20/14) 20 box jumps (24/20) 20 HRPU 20 walking lunge w/plate overhead (45/25) 4 rounds for time

    • Friday! by: rscfadmin

      June 15, 2012, 10:37

      21 wallballs (20/14) 15 pistol squats 9 HSPU 3 rounds for time

    • Thursday's WOD by: rscfadmin

      June 14, 2012, 14:08

      1 min max rep Box Step Up (65/45) Weighted Abmat Situps (25/15) Push Press (95/65) Double Unders 2 rounds 1 min on 1 min off 2 min break 1 lap for time

    • Wednesday WOD by: rscfadmin

      June 13, 2012, 13:12

      Stop sign and back 12 T2B 15 Ring Dips 18 SDLHP w/KB (70/53) 3 rounds for time

    • Today's menu.... by: rscfadmin

      June 12, 2012, 08:14

      OHS/Back Squat 5*5 @ 75% 1RM then... 21-15-9 KB swings (70/35) Burpee Box Jumps (24/20)

    • It's time to sweat out Sunday Funday! by: rscfadmin

      June 11, 2012, 11:44

      Stop sign and back 5 rounds of Cindy 3 clean and jerks (135/95) 4 rounds of Cindy 3 clean and jerks (135/95) 3 rounds of Cindy 3 clean and jerks…

    • Have you registered for class yet? by: rscfadmin

      June 11, 2012, 11:39

      Don't wait until the last minute to register for class tonight!  Classes are filling up quick! There are only 4 spots left at 4pm, 6 spots at 5pm, 9 spots…

    • CrossFit for Hope! by: rscfadmin

      June 10, 2012, 22:17

      Thank you to everyone that came out and participated in CrossFit for Hope!  The atmosphere was amazing and it was great to see everyone encourage eachother to…

    • Better late than never... by: rscfadmin

      June 8, 2012, 19:17

      Sorry for posting the WOD so late... 6 minute AMRAP 12 wallball (20/14) 15 box jump (24/20) 2 minute break 4 minute AMRAP 8 pull ups 8 jack…

    • Please be kind with the chalk... by: rscfadmin

      June 6, 2012, 16:29

      REMEMBER - someone has to clean the chalk on the floor! Please be nice to our cleaning guys and use the chalk lightly on the ground to count your reps! …

    • The magic number is 25! by: rscfadmin

      June 6, 2012, 07:36

      HAPPY 25th BIRTHDAY ALLISON TOHME!!!! Here is the Birthday WOD you asked for :)   Andrew made it especially for you! 25 KB swings (70/35) 25 Push…

    • Ummmmmm... by: rscfadmin

      June 5, 2012, 10:45

      Tuesday WOD 50 DUs (150 singles) 15 T2B 12 HSPU 400m run 3 rounds for time

    • Perfect weekend hangover remedy...Thursters and Box Jump! by: rscfadmin

      June 4, 2012, 08:10

      5*5 OHS @ 70%RM 12 min ascending ladder (1, 1, 2, 2, 3, 3, 4, 4, etc) Thrusters (95/65) Box Jump (24/20)  

    • JUNE!!!!!!!! by: rscfadmin

      June 1, 2012, 13:11

      June 1, 2012 WOD "Helen" 400m run 21 kb swings (53/35) 12 pullups 3 rounds for time

    • Thursday's WOD by: rscfadmin

      May 31, 2012, 12:17

      3 rounds for time: 1 lap 15 squat cleans (135/85) 15 toes to bar 8 burpees  

    • It's time! by: rscfadmin

      May 30, 2012, 11:31

      The tshirt order form is out!   If you want a shirt make sure you put your name and size down.  Orders will be placed on June 11th!

    • Wednesday's WOD by: rscfadmin

      May 30, 2012, 11:09

      10 20 yard sprints 30 SDLHP (95/65) 8 20 yard sprints 30 push press (95/65) 6 20 yard sprints 20 SDLHP (95/65) 4 20 yard sprints 20 push press (95/65) 2…

    • Memorial Day Murph! by: rscfadmin

      May 28, 2012, 09:30

      Join us today for our Memorial Day WOD! "Murph" 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run  

    • Don't you miss the globo gym? by: rscfadmin

      May 24, 2012, 11:39

      Thursday's WOD 8 rounds of Tabata 20 yard sprints Pull Ups Squats Abmat Situps Push Ups

    • Today starts a new strength cycle! by: rscfadmin

      May 23, 2012, 11:35

      1 RM OHS 1 RM power cleans then... 1 min on 30 seconds off max reps box jumps (24/20) wall balls (20/14)

    • Tuesday's WOD by: rscfadmin

      May 22, 2012, 11:31

      1 lap 50 KB swings (53/35) 50 Abmat situps 25 KB swings (53/35) 25 Abmat situps 1 lap

    • FRAN! by: rscfadmin

      May 21, 2012, 07:19

      21-15-9 Thrusters (95/65) Pull Ups    

    • Friday WOD by: rscfadmin

      May 18, 2012, 08:49

      10 clean & jerk (115/65) 10 bar facing burpees 8 clean & jerk (115/65) 8 bar facing burpees 6 clean & jerk (115/65) 6 bar facing…

    • Strong is the new skinny at Red Stick CrossFit by: rscfadmin

      May 17, 2012, 22:30

      Here is one of our strong and sexy girls - Allison! Are you scared of lifting heavy weights because you are scared of getting bulky?  Allison isn't bulky…

    • FUN! by: rscfadmin

      May 17, 2012, 12:29

      3 rounds for time 50 DUs 35 wallballs (20/14) 20 weighted abmat situps (25/15) then... 1 mile run for time  

    • crossFit Total today! by: rscfadmin

      May 16, 2012, 13:00

      CrossFit Total 1RM Deadlift Press Back Squat

    • Who wears short jorts?... by: rscfadmin

      May 16, 2012, 09:53

      Red Stick CrossFit's first themed WOD! Jorts WOD!

    • JORTS Tuesday!!!!!!! by: rscfadmin

      May 15, 2012, 10:59

      12 min AMRAP 12 KB swings (53/35) 15 HRPU 18 box jumps (24/20)

    • Just another manic Monday!!! by: rscfadmin

      May 14, 2012, 08:58

      10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters (95/65) Toes to Bar

    • Come check us out! by: rscfadmin

      May 10, 2012, 13:58

      Come join us for our FREE intro class this Saturday 5/12 at 9am!  Register on our "How to get Started" page

    • Century Club - CrossFit Style! by: rscfadmin

      May 10, 2012, 10:53

      "ANGIE" 100 pullups 100 pushups 100 abmat situps 100 squats

    • Register TODAY! by: rscfadmin

      May 9, 2012, 11:21

      Have you registered and started fundraising for CrossFit for Hope yet? If the WOD is what is keeping you from registering remember its only 17 minutes of…

    • Its an AWESOME kind of day!  by: rscfadmin

      May 9, 2012, 11:00

      3 rounds for time: 25 med ball cleans to overhead 15 yard burpee broad jump 10 HSPU/20 from the box 15 yard burpee broad jump

    • Have you registered yet... by: rscfadmin

      May 8, 2012, 08:19

      www.crossfitforhope.com Its quick and easy and if you competed in the open you can register with your existing email and password.   Register TODAY!!!! 3…

    • Hydrate! Hydrate! Hydrate! by: rscfadmin

      May 6, 2012, 23:14

      It is heating up quick here in Southern Louisiana and we all need to make sure we increase our water consumption.  Here's a quick read about the importance of…

    • HOPE! by: rscfadmin

      May 4, 2012, 13:07

      No description found for this item.

    • CrossFit for Hope! by: rscfadmin

      May 4, 2012, 13:02

      Hey all Red Stick CrossFitters!  Sign up today for CrossFit for Hope which will benefit the St. Jude's Children's Hospital.  It will take place on June 9th…

    • DON'T FORGET!! by: rscfadmin

      May 4, 2012, 12:37

      Today's WOD will include rope climbing!  Don't forget your tube socks and hand protection! See you at the box!

    • JORTS!!!!! by: rscfadmin

      May 3, 2012, 22:32

      Mark your calendars! Join us for our first themed WOD! Tuesday, May 15th will be JORTS day!  Come dressed in your craziest JORTS (jean shorts)!  Check the…

    • Whew, glad that WOD is over! by: rscfadmin

      May 3, 2012, 22:26

      2 min max rep...30 sec off Push press (95/65) Med ball cleans (20/14) Parellette pushups Burpee SDLHP (75/45) 3 min break then... 2 lap run for time!

    • Let's help a fellow Red Stick CrossFitter! by: rscfadmin

      May 2, 2012, 18:52

      Did you know that Matt is a Hodgkins Lymphoma SURVIVOR?  Yep!  He fights daily beside us all in our WODs but he fought a much harder battle and beasted…

    • We don't use machines...we make them! by: rscfadmin

      May 2, 2012, 13:46

      5*3 @ 85% DL 1RM For time: 100 DUs 60 KB swings (53/35) 40 T2B Can be broken up as needed  

    • Back to the grind! by: rscfadmin

      April 30, 2012, 14:28

      Regionals was a blast, seeing our family and friends back home was great, but we missed all out Red Stick Crossfitters and it is time to do work!!!  If we…

    • Look who left his mark... by: rscfadmin

      April 25, 2012, 22:52

      * SWEAT ANGELS! *      

    • DON'T FORGET! by: rscfadmin

      April 25, 2012, 13:20

      Tonight is your last chance for an evening WOD this week!  We will have morning classes tomorrow at 6am, 7am, and 8am and then will be heading to San Antonio,…

    • The new toy will be delivered today! by: rscfadmin

      April 24, 2012, 12:07

      5*5 press @ 80% For time: 100 double unders 50 wall balls (20/14) 35 SDLHP w/KB (53/35) 20 T2B 10 power snatch (95/65)

    • Monday WOD by: rscfadmin

      April 23, 2012, 09:49

      5*5 back squat @ 80% + 1MR 5 rounds for time: 10 pullups 15 KB swings (53/35) 20 abmat situps

    • Its Friday Friday....anyone else know the rest of the lyrics to that song?  by: rscfadmin

      April 20, 2012, 07:27

      TGIF...another week in the books! 8min AMRAP 10 burpee wallball 10 T2B   We hope to see all of you tomorrow morning at open gym!  We'll be…

    • Thursday 4/19 by: rscfadmin

      April 19, 2012, 18:43

      1 lap 50 front squat (75/45) stop sign & back 50 double unders stop sign and back 50 push press (75/45) 1 lap

    •  by: rscfadmin

      April 16, 2012, 14:30

      21-15-9 Burpees Pull Ups

    • What do ya'll think of... by: rscfadmin

      April 11, 2012, 22:26

      ALL the extra space?!?!  There is so much more room for activities!!!! Wednesday WOD 3 rounds for time 3 rounds of "Cindy" 200m run

    • Happy Monday! by: rscfadmin

      April 9, 2012, 13:53

      I hope everyone had a good Easter holiday!  Monday is now here and it's time to get back to the grind...except for those LSU students who are on Spring…

    •  by: rscfadmin

      April 5, 2012, 22:29

      4oo meter run with medball (20/14) lunge to stop sign and sprint back 2* 400 meter run with medball (20/14)

    • Wednesday WODsday by: rscfadmin

      April 4, 2012, 13:02

      5*5 deadlift @65% 1RM 6 min AMRAP 20 wallball (20/14) 20 abmat situps *1 min break* 4 min AMRAP 15 hand release push ups 10 jump squats *1 min…

    •  by: rscfadmin

      April 3, 2012, 22:28

      3 rounds for time 10 power snatch (95/65) 15 box jump (24/20) 20 kb swing (53/35) 25 double unders (75 singles)

    • How do you see yourself? by: rscfadmin

      March 27, 2012, 17:02

      Monday Max clean & jerk 2 laps 1 behind the neck push press 1 back squat (30 times) stop sign and back Tuesday Annie 50,40,30,20,10 do…

    • Listen up ladies... by: rscfadmin

      March 14, 2012, 21:05

      By a show of hands, how many of you want to look like a man or a runway model? Ok, you can put your hands down... I have very bad news for you... if you are…

    • This week at a glance... by: rscfadmin

      March 14, 2012, 20:57

      If you ask me... this looks like a beer for rounds WOD? So, where is everyone else... did they decide not to indulge in the post paleo beverages? Monday …

    • RACE for the CURE Saturday! by: rscfadmin

      March 8, 2012, 12:17

      Monday 2 rounds of: 20 pullups 30 box jumps 40 med ball cleans 50 double unders then a 3 minute break (after the 2 rounds) and then 1 lap for time …

    • What a week... by: rscfadmin

      March 1, 2012, 17:22

      Monday: Stop Sign and Back 25 Front Squats Stop Sign and Back 35 Pullups Stop Sign and Back 45 Parallette Pushups Tuesday: 50 wallball 40 KB…

    • Let the OPEN begin... by: rscfadmin

      February 22, 2012, 21:56

      THURSDAY WOD: If you haven't registered yet... do it! Also, for all you at home CrossFitters... if you want to come in to validate your scores rather…

    • Thank you to all who serve! by: rscfadmin

      February 22, 2012, 10:31

      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.…

    • Are you ready? by: rscfadmin

      February 21, 2012, 12:44

      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…

    • Red Stick CrossFit in the beginning (well, after the backyard) by: rscfadmin

      February 17, 2012, 10:12

      Wednesday: 3 MWODs Janda Situp Fran: 21-15-9 Thrusters Pullups Thursday: 3 MWODs Snatch Work Heavy Snatch Friday: Double Unders and... Are…

    • Want to be part of a team??? by: rscfadmin

      February 14, 2012, 11:50

      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…

    • Good Luck Tiger Aquatics! by: rscfadmin

      February 9, 2012, 17:31

      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…

    • How's the Nutrition Challenge Going? by: rscfadmin

      February 2, 2012, 08:36

      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,…

    • 7pm, 7pm, 7pm! by: rscfadmin

      January 23, 2012, 18:53

      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 Wednesda…

    • ZenPlanner by: rscfadmin

      January 18, 2012, 10:39

      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…

    • Grinders and CrossFit by: rscfadmin

      January 13, 2012, 11:10

      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...…

    • Paleo Challenge officially began yesterday... did you sign up? by: rscfadmin

      January 11, 2012, 10:20

      RECIPE HERE Tuesday: looked like fun: Boxes, Abmats,Tires, Sledge, Pullups, Broad Jump Burbeess, and Barbells... Was there any equipment not used?…

    • Have you been weighed and measured? by: rscfadmin

      January 6, 2012, 08:54

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

    • Are you ready? by: rscfadmin

      January 6, 2012, 08:53

      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…

    • Now, those are some crazy ears! by: rscfadmin

      January 3, 2012, 21:14

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

    • Are you up for the challenge? by: rscfadmin

      January 2, 2012, 14:59

      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…

    • Happy New Year from Red Stick CrossFit! by: rscfadmin

      January 2, 2012, 14:41

      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,…

    • Coach Garrett, Andrew, Mark, Lance, and Erin wish all of you a Merry Christmas! by: rscfadmin

      December 21, 2011, 12:02

      Garrett... even took his shirt off! Tuesday WOD: 30 min AMRAP Rope Climb Pushups (break up and pace as needed) Wed WOD: 5x3 Backsquat 80-90% of 1 rep…

    • Happy Holidays - SCHEDULE UPDATE! by: rscfadmin

      December 18, 2011, 22:39

      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…

    • 100 Burpee Pullups for Time!!! by: rscfadmin

      December 16, 2011, 23:03

      Yikes! Watch out, y'all!

    • Stick 'em up! by: rscfadmin

      December 15, 2011, 07:17

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

    • 12% for 2012??? SPREAD THE WORD! by: rscfadmin

      December 14, 2011, 17:01

      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!…

    • Have you been signing up in ZenPlanner? by: rscfadmin

      December 13, 2011, 08:17

      Nice WOD, Jordan? WOD: 5 rounds for time: 30 KB USA (2 pood) 20 Pullups 10 Clean Pulls (1.5x bodyweight)

    • What is your New Year's Goal? by: rscfadmin

      December 12, 2011, 23:12

      The time is near...start to think about your goals for 2012. Is it to lose weight, get in shape, stick to a budget, pull up your grades, get that big…

    • "Schmalls" by: rscfadmin

      December 10, 2011, 15:14

      Today is the big event! Click Here to order your t-shirts. All proceeds go to the Wounded EOD Warrior Fund and while you're at it, being the Christmas season…

    • Friday is Heavy by: rscfadmin

      December 9, 2011, 15:33

      12x2 Box Squat 85% Press 85%

    • Anyone ready for the Holidays? by: rscfadmin

      December 8, 2011, 02:58

      Holiday Hours: December 19, 20, 21 6:15am, 5:00pm, 6:00pm ONLY December 28, 29, 30 6:15am, 5:00pm, 6:00pm ONLY CLOSED: December 22-27 and December 31 Wedn…

    • Are you slacking on your running WODs? by: rscfadmin

      December 6, 2011, 12:43

      Remember, we will be doing Schmalls on Saturday. We will be doing it during our Open Gym hours. If y'all want to coordinate so that you can all workout…

    • Schmalls WOD Saturday by: rscfadmin

      December 5, 2011, 05:30

      WOD: 5 rounds for time: 5 Power Clean (155/110lb) 10 Toes to Bar 15 Wallball (20/14lb) On December 15, 2010, Justin Schmalstieg lost his life in…

    • 10-9-8-7-6-5-4-3-2-1 by: rscfadmin

      December 2, 2011, 05:05

      WOD: 10-9-8-7-6-5-4-3-2-1 180 box jump burpees situps KB swings

    • Happy Belated, Phil! by: rscfadmin

      December 1, 2011, 13:16

      So, Phil's birthday was yesterday... and the WOD was not posted yesterday on purpose... why? How many of you would have shown up for a 1 mile run (in the…

    • As Many Rounds as Possible.... by: rscfadmin

      November 29, 2011, 04:18

      WOD: 12 min AMRAP 16 OHW Lunge (75/55) 2 Rope Climbs

    • Return from the Holidays - No MMA this week by: rscfadmin

      November 29, 2011, 00:18

      Some of you have started your self-paleo challenge... If you haven't, you may want to consider it... especially if you find yourself sluggish, cranky, tired...…

    • Lions, and Tigers, and Bears... Oh, My!!! by: rscfadmin

      November 22, 2011, 05:16

      Tuesday sounds like a great day for a Surprise WOD... but don't say I didn't warn you!

    • Big Weekend for RSCF Athletes! by: rscfadmin

      November 22, 2011, 05:13

      Elizabeth took a way 1st Place for Women's RX at Ragin CrossFit Games over the weekend! Congrats! Also, several of our swimmers set records in the High…

    • Coach Garrett's Birthday WOD! by: rscfadmin

      November 17, 2011, 13:59

      This is a surprise WOD... but you must sing "Happy Birthday to COACH Garrett during the entire WOD"! Have fun with this one, and make sure you sing really…

    • Heavy or MetCon? - We are actually going to save this WOD... by: rscfadmin

      November 17, 2011, 13:12

      Whose face is saying, "this sucks" more than the others? WOD: Hmmm... what's it going to be??? 5x5 or 1x1 Clean and Jerk Have you signed the board…

    • Yah, Running! by: rscfadmin

      November 17, 2011, 13:01

      Logan: I'm the man! Amy: He may have beat me this time... but it won't happen twice! Cassidy: I am going to skip my way through the finish! Each year…

    • What is your favorite CrossFit movement? Why? by: rscfadmin

      November 15, 2011, 13:05

      WOD: 150 Russian KB Swing for time

    • Big Weekend for the RSCF Family!!! by: rscfadmin

      November 14, 2011, 22:21

      Friday: Mid City's White Light Night 6-10pm - Come to the gym for Live Music, Art, and Fun! Saturday: Paleo Pot Luck Thanksgiving Dinner Saturday! -…

    • Thank you all who serve! by: rscfadmin

      November 11, 2011, 13:53

      Today is Veteran's Day - take a moment to say thank you to our troops - past, present, and future. Their strength, dedication, and sacrifice is something to…

    • Sprint Drills and Footwear by: rscfadmin

      November 10, 2011, 13:11

      Thursday is Sprint Drill Day! Make sure you come with the appropriate footwear... i.e. No cowboy boots or high heels! We recommend minimalist shoes…

    • Are you consistent? by: rscfadmin

      November 9, 2011, 23:07

      Are you consistent in good-clean nutrition... in making it into the gym... in setting goals and reaching them? If you answered "no" to any of these questions,…

    • Lossen Up - MWOD! by: rscfadmin

      November 8, 2011, 02:24

      WOD: 1-1-1-1-1 Sumo Deadlift Followed by: Max rep double under in 5 min

    • Lookin' good Matt! by: rscfadmin

      November 8, 2011, 02:18

      WOD: 30-20-10 Squat Pushpress

    • Tabata Thursday... Oh No, Friday! by: rscfadmin

      November 4, 2011, 13:09

      Before I get into the WODs. I want to let you know about some training coming up. Starting next week, we will offer MMA classes at 7pm 2x per week for an…

    • Congrats....AMY!!! by: rscfadmin

      November 3, 2011, 01:45

      Better late than never... Amy was our winner of the 69 day nutrition challenge. She didn't only beat her overall score from last year...and murder her…

    • The Face of Pain by: rscfadmin

      November 1, 2011, 14:21

      WOD: 4 rounds 15 Overhead walking lunges (45/25# bumpers) 15 Bumper Pushups

    • Happy Halloween! by: rscfadmin

      October 31, 2011, 12:33

      I must say, Isabella's cookie monster costume and Riley's cookie costume are MUCH cuter than Coach Garrett dressed up as Kattie. If you didn't make it to…

    • SURPRISE!!! by: rscfadmin

      October 26, 2011, 22:40

      COACH ANDREW is 32 TODAY!!!  Happy Birthday, Andrew! Some people feel empowered by being another year older... some by a new grey hair... Chad feels…

    • Lolli Pop... Lolli Pop... Oh, La La, Lolli Pop! by: rscfadmin

      October 25, 2011, 12:26

      Heeeeeere's "Lolli". Lolli is a Taurus and love, love loves cleaning. In fact, her favorite lift is the power clean. Don't be fooled, she is no pushover... She…

    • Your kidding... 2 Girls in a Row!!! by: rscfadmin

      October 24, 2011, 15:05

      Nice Shirts...kinda fitting! Friday was Fran: 21-15-9 Thrusters/Pullups and Monday is Angie: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For…

    • Have you been missing out on Hatch days? by: rscfadmin

      October 20, 2011, 03:12

      4x3 70% Snatch Pulls 6x2 85% Box Squats and Press WOD: 1 min max rep situps 1 min max rep pushups 1 min max rep pullus

    • Elizabeth setting up for her PR! by: rscfadmin

      October 19, 2011, 03:15

      Great Job, Elizabeth...300# Sumo DL! WOD: "Helen" 3 rounds for time 400 meter run 21 KB swing (1.5 pood) 12 Pullups

    • Red Stick CrossFit - We Go Hard and Fast! by: rscfadmin

      October 18, 2011, 19:42

      HEAVY: 90% box squats + presses WOD: 8 minute AMRAP 4 man makers 10 air squats 1 rope climb

    • Dang, Aaron! by: rscfadmin

      October 17, 2011, 02:02

      3 rep max snatch pulls WOD: 50 double unders then, 5 rounds of: 5 pullups 10 pushups 15 box jumps followed by: 50 KB swings (70/53#)

    • Did Hatch fix your Snatch? by: rscfadmin

      October 13, 2011, 13:14

      WOD: 50 KB swing 50 K2E 50 Wallball break it up as you wish, just get it done! or 6PM Hatch   Now, for the t-shirt ideas... Get your…

    • Ahhh, brick walls? by: rscfadmin

      October 12, 2011, 14:34

      Wednesday WOD: 5-3-3-3-3-3-3 75% box squat Followed by: 10 min AMRAP 10 body weight DL 10 burpee 10 abmat situps

    • Yeah, Allison! by: rscfadmin

      October 11, 2011, 14:38

      Tuesday Partner WOD: 30/30 Double Unders 30 Power Snatch (95/55#) 30/30 Double Unders 30 Side to side box jumps 30/30 Double Unders 30 Situps 30/30…

    • Did you clean your bar on Monday? by: rscfadmin

      October 10, 2011, 14:17

      You bar should have been pretty sweaty... don't forget to spray and wipe it down with Alcohol.

    • T-shirt ideas so far... If you want to vote for one, post under comments... Or, add a new idea. by: rscfadmin

      October 7, 2011, 14:40

      1. Red Stick Crossfit - BYOB (Bring Your Own Bucket) 2. Strong people are harder to kill than weak people and more useful in general. - Mark Rippetoe 3.…

    • Who is the Predator? Who is the Prey? by: rscfadmin

      October 7, 2011, 12:24

      Another great FGB6 shot... Justin is critiquig (some call it counting), Garrett is trying to figure out when is the best moment to move in on the beast...…

    • Next Thursday Come Let Hatch Cleanup Your Snatch! by: rscfadmin

      October 5, 2011, 22:31

      Speaking of "cleanup" there will be a lot of cleanup coming up... 4 of your coaches attended an intense Pose Running training, and y'all will reap the…

    • Need Some Wednesday Motivation?  by: rscfadmin

      October 5, 2011, 12:33

      Mark your calendars. October 8, 2011 - Open Gym in the AM October 13, 2011 - Coach Hatch will be back at the gym at 6:00pm. October 29, 2011 - Halloween…

    • Scruffy is Famous... by: rscfadmin

      October 5, 2011, 12:25

      Lynn enjoys handstand pushups so much, she decided to teach Scruffy. You better watch out, from what I hear, Scruffy may have a spot in the 2012 CrossFit…

    • 3-2-1- Go! by: rscfadmin

      October 4, 2011, 03:06

      Monday WOD: 21-15-9 Hang Power Clean Pushpress Pullup Tuesday WOD: 5-3-3-3-3-3-3 80% Box Squat Heavy Press Followed by: 3 rounds 5 handstand…

    • Now, that is a fine group of ladies! by: rscfadmin

      September 29, 2011, 15:49

      As promised... Willpower WOD “Riley G” 15 Heavy Thrusters 110/75# 5rds of (5 pushups, 10 zero count burpees, 15 box jumps) 10 Heavy Thrusters 5rd…

    • It's about that time again... by: rscfadmin

      September 28, 2011, 12:35

      We are just about out out Red Stick CrossFit t-shierts... So, how about we have another T-shirt Slogan Contest? Matt won our first contest, "Welcome to…

    • It's hard to believe our baby girl is 1 year old! by: rscfadmin

      September 27, 2011, 02:38

      So, we aren't doing "Riley G" today... but we will be doing it this week... So, prepare yourselves - if you keep a log and have been with us Since September…

    • Now, that's power! by: rscfadmin

      September 26, 2011, 12:41

      For those of you that weren't at Fight Gone Bad, Louisiana Style... boy did y'all miss a good show. Besides the over 200 CrossFit athletes giving it there all…

    • Max!!! by: rscfadmin

      September 22, 2011, 12:16

      WOD: Get your maxes!

    • Congrats Elizabeth from Red Stick - 1st Place Women RX at FGB by: rscfadmin

      September 21, 2011, 12:33

      With a total of 326 points!!!! Wednesday WOD: 3 rep Max Box Squat Followed by: 6 min AMRAP (with partner) Power clean

    • Congrats Jeremy from CrossFit Virtus - Top Fund Raiser by: rscfadmin

      September 20, 2011, 12:15

      At Fight Gone Bad 6, Louisiana Style, Jeremy from CrossFit Virtus won a 14 and a 20lb medball from MediCore Fitness! Next year, what will you win, Team…

    • Lance from Red Stick and AJ from Lakeshore do Fight Gone Bad in Bunker Gear! by: rscfadmin

      September 19, 2011, 12:49

      Lance Score: 192 AJ Score: 153 Great Job Guys... Y'all are CRAZY!!!! WOD: 3 eounds for time: 10 burpees 10 toes to bar 20 kettlebell swings 20…

    • Congratulations Louisiana CrossFitters - Way to set the bar high! by: rscfadmin

      September 16, 2011, 03:34

      Louisiana CrossFitters make the press! Good job athletes! Keep up the good work! Thursday WOD: What did you do... Option A or B?

    • Fight Gone Bad, Louisiana Style Breaks ,000!!! by: rscfadmin

      September 14, 2011, 18:45

      And as Cecil from CrossFit Virtus says, "and counting..." So, let's get creative... only a few more days left to raise the money! WOD: 5-3-3-3-3 SDL P…

    • What is right around the corner... Fight Gone Bad by: rscfadmin

      September 14, 2011, 12:17

      Sorry for some late posts... When you get online and notice we haven't updated, use it as a reminder to ask for donations for Fight Gone Bad. If you reached…

    • Fight Gone Bad is Right Around the Corner... but It's not too late! by: rscfadmin

      September 12, 2011, 11:54

      Please watch this video about the ISR initiative. How Does It Feel? by Scott Zagarino How does it feel? I’ve had someone’s life end in the middle of…

    • We remember... by: rscfadmin

      September 12, 2011, 04:45

      It's been 10 years. We remember. Today we hold our families close and with gratitude we say Thank You to our Police, Firefighters, and Military. We feel…

    • Nice lift Phil, but you could have at least shut the door! by: rscfadmin

      September 9, 2011, 03:24

      WOD: Every Minute on the Minute: for 20 minutes: Clean Pushpress Burpee When you can no longer keep up, sit out 1 minute and then start over for the…

    • Coach Andrew with the big weights! by: rscfadmin

      September 8, 2011, 05:02

      Hero WOD: "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L.…

    • 99.34 Team RSCF and Team Zachary CF!!! by: rscfadmin

      September 7, 2011, 04:13

      WOD: 5-3-3-3 Sumo Deadlift Push Press Then, 6-5-4-3-2-1 zero count burpee squat pushups

    • Not Destroyed... by: rscfadmin

      September 6, 2011, 12:25

      Not Destroyed by Scott Zagarino You sign up. You make it into Special Operations training. There are a million moments you think will destroy you. They…

    • One man we will honor on September 17 by: rscfadmin

      September 6, 2011, 12:21

      Team Hero WOD: "Blake" (this is one of the men we will honor on September 17) U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of…

    • RSCF New Schedule by: rscfadmin

      September 5, 2011, 20:57

      New Schedule at RSCF: Mondays 6:15am, 7:15am, 4pm, 5pm, 6pm Tuesdays 6:15am, 7:15am, 4pm, 5pm, 6pm Wednesdays 6:15am, 7:15am, 4pm, 5pm, 6pm Thursdays…

    • Have a Fun and Safe Labor Day by: rscfadmin

      September 2, 2011, 09:08

      We will be closed Monday for Labor Day... See you Tuesday!

    • 10,000 CrossFitters Say To 31 Children, We Won't Let You Down! by: rscfadmin

      September 1, 2011, 19:08

      The success of the next 17 days will be a direct result of CrossFitter's around the world uniting efforts, and we truly THANK YOU for your support and…

    • Don't forget Hatch at 6:00pm  by: rscfadmin

      September 1, 2011, 04:08

      Hatch will be at the 6:00pm class. The cost is .00, but well worth it. WOD: 8 Tabatta rounds of each: double under pullups front squat (75/55) situp…

    • A Letter From Scott Zagarino from Sportsgrants by: rscfadmin

      August 31, 2011, 03:28

      9,300 CrossFitters and 31 Kids by Scott Zagarino On August 6th 31 children lost their fathers in the same day. As it is, most of us don't stop long enough…

    • The CrossFit Foundation - CrossFit Kids/ISR by: rscfadmin

      August 30, 2011, 03:30

      ,523.00  WOD: 4 rounds 2x15 Sledge 8 knees to elbows down and back Farmers Carry   So, what is the deal with the CrossFit Foundation and…

    • How is Paleo Challenge Going? by: rscfadmin

      August 30, 2011, 03:08

      Just a delicious looking meal from Paleo Iron Chef Party several weeks ago... Sept 17, is just around the corner... hang in there... who has made it 100%…

    • TGIF by: rscfadmin

      August 26, 2011, 02:22

      Y'all enjoy work today... we will be at the beach... Have fun with Coach Mark!!! WOD: 15-10-5 Ring Pushups Hang Power Clean (95/75) Toes to Bar Hatch…

    • Heavy!!! by: rscfadmin

      August 26, 2011, 02:18

      WOD: 12x2 Box squats 5x5 Sumo Deadlift 5x3 Pushpress

    • A blurb about FGB from Ryan "the original" by: rscfadmin

      August 24, 2011, 20:09

      Fight Gone Bad WOD! Today it is just a workout, but on September 17 it is not about the workout... Appropriate Email for Appropriate Times from Ryan...Rya…

    • Monday and Tuesday WOD by: rscfadmin

      August 23, 2011, 04:31

      Monday WOD: 3x3 SDL "Cindy" 5 Pullups 10 pushups 15 airsquats Tuesday WOD: lowest reps count (rest as needed) Every minute on the minute 8 minutes…

    • Fight Gone Bad 6...It's not about us! by: rscfadmin

      August 23, 2011, 04:22

      Marble by Scott Zagarino Marble starts out as a chunk of stone rooted in the ground that resists removal from its station mightily. It takes brute force to…

    • Thank you! by: rscfadmin

      August 22, 2011, 23:49

      Athletes across Louisiana have already raised close to ,000 for the Special Operations Warrior Foundation, Camp Patriot, and the CrossFit Foundation.…

    • If you registered for FGB6, now you must register for LOUISIANA STYLE! by: rscfadmin

      August 20, 2011, 00:31

      Red Stick CrossFit Athletes... If you have already registered for Fight Gone Bad 6 at fgb6.org, you now need to register for Fight Gone Bad, Louisiana Style!…

    • Josh is Back!!! by: rscfadmin

      August 18, 2011, 16:53

      Women's Self Defense 10am and Kickboxing 11am on Saturday!    Don't forget to register!

    • VERY near 200 athletes for FGB6, Louisiana Style! by: rscfadmin

      August 18, 2011, 03:37

      Hard to imagine this little bundle had not even taken her first breath during last years FGB events... Though, she was scheduled to come the day of FGB... she…

    • Knees Up and No Chicken -Neckin'! by: rscfadmin

      August 17, 2011, 04:16

      Tuesday WOD: Partners: 50 Pushups 40 Double Unders 30 Air Squat 20 Knees to Elbow 10 Buddy Carry Wednesday WOD: 25 Pushups 50 Abmat situps 25…

    • What we are fighting for... by: rscfadmin

      August 16, 2011, 11:18

      If you have not already, please read previous post before watching the video. We believe that CrossFit is a tool for not just building the individual…

    • A note about FGB... by: rscfadmin

      August 16, 2011, 11:01

      UNSELF YOURSELF by Scott Zagarino I've had the privilege of being present to a more than average share of people's last few moments in this "mortal…

    • Coach Andrew going heavy! by: rscfadmin

      August 15, 2011, 05:15

      Register for Fight Gone Bad, Louisiana Style! by clicking here. WOD: 3 minute AMRAP: 10 burpees 10 75% BW squat 1 minute break 3 minute AMRAP: 8…

    • "The Chief" by: rscfadmin

      August 11, 2011, 03:41

      WOD: "The Chief" Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief…

    • ,370 raised so far by gyms participating in Fight Gone Bad 6, Louisiana Style!!!  by: rscfadmin

      August 10, 2011, 03:02

      WOD: 5x3 Sumo Deadlift Followed by: 16 rounds Alternating Tabata: Wallball Pushups

    • Early Week WODs by: rscfadmin

      August 10, 2011, 02:50

      Sarah and Kattie having too much fun! AHH... PNF! MONDAY: 21-15-9 handstands double unders red stick burpees TUESDAY: 3 rounds: 2 rope climbs 20…

    • Red Stick CrossFit, NPR by: rscfadmin

      August 9, 2011, 12:34

      Click here to view/listen to the story! The story has bits and pieces from interviews with Lance, Garrett, Coach Mark, and Alexis; however, it doesn't give…

    • Are you up for the challenge? by: rscfadmin

      August 8, 2011, 23:32

      Today we are having a Bargain Bee Sale!!! Tell your friends and family - 1 month of CrossFit for . You can't beat that! Plus, 100% of Red Stick…

    • What we are fighting for! by: rscfadmin

      August 8, 2011, 22:54

      Red Stick CrossFit would like to honor the members of SEAL Team VI and the crew of the Chinook helicopter that was shot down on Friday... by reminding…

    • CrossFit Shoes by: rscfadmin

      August 5, 2011, 16:09

      Man those are some good shoe choices!!! As you know, we recommend minimalist shoes for CrossFit training. Here is some more information on running shoes…

    • Who is leading the Red Stick CrossFit team in donations for FGB6? by: rscfadmin

      August 3, 2011, 15:54

      Congrats Lauren, way to go! Several people on your tail. Keep up the good work, guys and gals! THURSDAY's WOD: 5 minutes of Cindy 5 pullups 10…

    • The Return of the Mighty, Mighty Twig!!! by: rscfadmin

      August 3, 2011, 15:28

      Welcome Back Danielle... we picked out a WOD just for you: FRAN: 21-15-9 Thrusters (95/65#) Pullups ATTENTION: Please bear with us as we are in the…

    • Come on Red Stick, lets raise some $ for FGB6! by: rscfadmin

      August 2, 2011, 23:37

      CrossFit Virtus from Gonzales is currently in 2nd place for the entire FGB fundraising event, Go Ahead Virtus, Raise the Bar High!!! Come on Red Stick, lets…

    • AUGUST SCHEDULE UPDATE!!! by: rscfadmin

      August 1, 2011, 12:41

      Mark will be at his honeymoon, and the other trainers will have to work their other jobs during the 7:15 and 4:00pm class times on the following days: Thursd…

    • And the 2011 Games are over.... who is ready for 2012 Games? by: rscfadmin

      August 1, 2011, 01:02

      Congrats Kelly, from CrossFit Crusade! 3rd Place in Master's Women division! Monday WOD: This is a two part WOD... First, add the reps for Part 1, and…

    • Let the Games Begin... by: rscfadmin

      July 29, 2011, 22:14

      Well guys as of right now 5pm 07/29/11, Kelly from CrossFit Crusades, in Slidell, La is in 5th place for Master's Women.. ... Aja from NOLA is in 28th for…

    • CrossFit Games Update by: rscfadmin

      July 28, 2011, 02:53

      Just in case you forgot... this weekend is the Official CrossFit games... We would like to wish Michael Cazayoux luck as he compete with UTE CrossFit this…

    • And Fight Gone Bad 6's 3rd Charity is... by: rscfadmin

      July 27, 2011, 21:19

      Wow!!! We are blessed to be a part in FGB in order to raise money for Special Opperations Warrior Foundation, CrossFit Foundations (Infant Swimming Resource…

    • Want to win a t-shirt this week? by: rscfadmin

      July 27, 2011, 03:08

      Hey Guys, Mike of The Common Sense Warrior wanted us to let you know about a contest that he has going on right now to win a free t-shirt. Visit his site…

    • Garrett and Chris are neck and neck! by: rscfadmin

      July 26, 2011, 04:46

      So these are the results thus far... if your results are in the 50s are below, perhaps we are missing some logs (don't forget to put them in box on top of…

    • Planking vs. Owling by: rscfadmin

      July 26, 2011, 02:43

      So, I know Owling is the new thing... but to me it looks like an MWOD that we have been doing for a while now at RSCF - can you hold your Owl for 10…

    • Oh goodness, it's only Monday... by: rscfadmin

      July 25, 2011, 21:22

      WOD: 22-16-8 Walking Lunges (95/65#) Barbell puhsups

    • Polls Close Tomorrow for 3rd FGB Charity! by: rscfadmin

      July 21, 2011, 22:32

      Hey Guys! Take some ownership... if you are participating in Fight Gone Bad, pick one of the top 5 non-profits to be the 3rd charity of FGB6. Perhaps you…

    • "Castro"  by: rscfadmin

      July 21, 2011, 03:54

      Jeff Gorumba(left), Castro(right) Bio- Fidel A. Rodriguez (AKA: "Castro") Castro is a combat Veteran Marine, who spent four years serving our country. He…

    • Nutrition Posts... by: rscfadmin

      July 20, 2011, 03:54

      Since so many of you love to read... we are going to start putting our nutrition posts under "Nutrition" instead on the main blog. We have so much information…

    • Round 1 of Women's Self Defense by: rscfadmin

      July 20, 2011, 03:40

      The last class for Round 1 of Women's Self-Defense is this Saturday. If you already attended the initial class, don't book up all your Saturdays in August -…

    • Paleo Iron Chef Party Rules!!! by: rscfadmin

      July 19, 2011, 03:14

      Click here for the rules. Are you in? Comment here.

    • Omega 6 vs. Omega 3 by: rscfadmin

      July 19, 2011, 02:30

      So, Mark is thinking "Wow that is sweet!" and Will is dreaming of what type of drink he shall get for his 21st B-day... Focus, Will, Focus! If you haven't…

    • Paleo Iron Chef Party 7-23-11 at 6:00pm!!! by: rscfadmin

      July 18, 2011, 22:53

      This Saturday we will have a Paleo Iron Chef Party. This will be an evening event. Beginning at 6:00pm. We will meet at the gym, divide into teams, pick a…

    • Congrats Lauren - Certified Level 1 CrossFit trainer! by: rscfadmin

      July 18, 2011, 02:24

      Nice Snatch, Mark! WOD: AMRAP in 6 min 10 barhop zero-count burpees 10 pushups 1 down and back barbell carry (95/75#) Did you get your logs in on…

    • FGB6 - This year you can nominate and vote for your favorite charity! by: rscfadmin

      July 15, 2011, 05:32

      Generally, we will not have more than 1 bonus per week... but this is a special week and it is a week with a deadline!!! You will get 6 bonus points for…

    • Bonus Points Still Up for Grabs! by: rscfadmin

      July 15, 2011, 05:02

      Make sure you read all of the instructions on posting your Bonus Points from yesterday. Chris G. received the bonus for the 4:00 class, Alexis received them…

    • Want some bonus points??? by: rscfadmin

      July 14, 2011, 04:27

      The first person in each class to post their times for today's WOD and the time of class they attended. Will receive 2 bonus points... Comment under the…

    • CrossFit and Don't Forget to REST! by: rscfadmin

      July 14, 2011, 04:01

      WOD: For Time: 36 1-arm KB swing 6 pistols 24 1-arm KB swing 6 pistols 12 1-arm KB swing 6 pistols CrossFit is meant to be intense... it is meant to…

    • Special Programs at RSCF by: rscfadmin

      July 13, 2011, 02:50

      If you haven't already, don't forget to register for Olympic Lifting with Gayle Hatch - this Thursday at 6pm @ pp and/or Women's Self- Defense Saturday at…

    • Don't forget to post WOD results to comments.  by: rscfadmin

      July 12, 2011, 03:16

      If you haven't already, make sure you post Monday's WOD results under comments from Monday... and post today's under this post. WOD: 21-15-9 Double…

    • Welcome Joshua Clark, to our team of coaches! by: rscfadmin

      July 11, 2011, 12:19

      Welcome Coach Josh Clark! - Combat Veteran Marine Scout Sniper, who spent over eight years serving our county - Black Belt in Tae Kwon Do - Trained in Muay…

    • OFFICIAL NUTRITION CHALLENGE RULES and Food Journal!!! by: rscfadmin

      July 11, 2011, 03:34

      Whether you are participating in our Nutrition Challenge to get leaner...to increase your overall performance...to earn 3 free months of CrossFit and 3 classes…

    • Reminder!!! by: rscfadmin

      July 11, 2011, 03:18

      If you haven't submitted your or your before photos for the Nutrition Challenge, they are due tomorrow July 11, 2011. If you have not already done…

    • More on Nutrition: Water Intake, Omega 3's, Seafood, When to Eat What, Dairy by: rscfadmin

      July 11, 2011, 03:12

      1. Water intake A good rule of thumb on how much water you need is 1/2 your body weight in ounces. So, if you weigh 100lbs, then you need 50oz of water a day…

    • Some more notes on the Paleo Workshop by: rscfadmin

      July 9, 2011, 14:37

      Hey guys... some of y'all had some questions at the Paleo Workshop... and so I wanted to offer some insight on such... 1.Green Beans (legumes? that you can…

    • A note from Mike Norris... by: rscfadmin

      July 9, 2011, 03:49

      Red Stick, Thanks for having me in this week! It was quite a challenge to fit everything in to that short period of time. Here are some highlights and…

    • TGIF!!! TGIF!!! TGIF!!! by: rscfadmin

      July 9, 2011, 01:50

      WOD: Heavy Front Squat Followed by: 21-15-9 Deadlift Pushups Knees to Elbows Don't forget... women's self defense and kickboxing tomorrow!

    • Thanks Mike, Common Sense Warrior, for your informative workshop! by: rscfadmin

      July 8, 2011, 00:45

      WOD: 3 rounds: 10 KB clean/press 10 Red Stick Burpees 10 box jumps 1 lap Some of you had some questions that were not addressed in the seminar... we…

    • The Common Sense Warrior by: rscfadmin

      July 7, 2011, 12:49

      Paleo Seminar tonight from 6-8pm at the gym... hope you all can make it! Please register via ZenPlanner and let us know if you plan on bringing additional…

    • Great News!!! by: rscfadmin

      July 6, 2011, 12:47

      We will have a new addition to RSCF very soon... in fact, it is officially in Baton Rouge. It had a long way to go to arrive... but it is here and soon will…

    • Want 3 free months of Red Stick CrossFit? by: rscfadmin

      July 6, 2011, 05:24

      Our 69 day challenge is the true test of the Paleo diet. Regardless of your fitness or health goals, you WILL look, feel and perform your best on the Paleo…

    • Are you signed up for the 69 day Paleo Challenge? by: rscfadmin

      July 6, 2011, 05:24

      WOD: 6 rounds: 1 minute wallball 1 minute plank 1 minute Heavy KB Our next Paleo Challenge begins Monday-July 11, 2011 and ends Saturday-September 17,…

    • Happy 4th! by: rscfadmin

      July 4, 2011, 22:40

      Elizabeth sporting the RED RED... and the white and blue! We hope everyone has a safe and happy 4th! Our liberty and safety don't come cheap...thank you…

    • Kattie and Garrett are gettin' hitched! by: rscfadmin

      July 3, 2011, 02:50

      Kattie and Garrett's engagement party is next Saturday, July 9 at 7:30pm. All members of RSCF are invited. Call Kattie for more details 985-778-1886. Fri…

    • Next Thursday is an important day - The Common Sense Warrior by: rscfadmin

      July 1, 2011, 04:27

      As you know, we are about to begin our Paleo Nutrition Challenge on July 11, and we are having a Nutrition Seminar on June 7 at 6:00pm. What you probably…

    • Mark your calendars - Upcoming Events for July! by: rscfadmin

      July 1, 2011, 03:48

      Brace yourselves - some of these dates will be a repeat of earlier posts... but we really want to make sure you've got them down... especially since we have a…

    • CrossFit Running Trainer Course by: rscfadmin

      July 1, 2011, 03:29

      On October 1 and 2, Red Stick CrossFit will be hosting a CrossFit Running Trainer Course with Dr. Nicholas Romanov who developed and successfully implemented…

    • Women Only by: rscfadmin

      June 30, 2011, 12:10

      Sorry to have to do this (just in case you were planning on signing up)... but tomorrow's women only class is canceled. Isabella is currently sick, so we…

    • Red Stick CrossFit Special Programs by: rscfadmin

      June 30, 2011, 05:27

      Diversity in training is important... as is quality... therefore, Red Stick CrossFit is proud to offer the following specialty programs: Starting in June,…

    • Way to go, Ben! by: rscfadmin

      June 29, 2011, 21:58

      WOD: 7x2 box squats 4x4 deadlift speed pulls Plus 2 out of 5 accessory exercises (your choice)

    • RSCF is about teamwork! by: rscfadmin

      June 29, 2011, 02:00

      Team WOD for time: 100 Pushpress (95/165) 100 Pullups 100 Kettlebell Swings 100 Box Jumps 100 Double Unders 100 15ft Rope Climb Ok, as you know our…

    • Don't try this at home, kids! by: rscfadmin

      June 28, 2011, 03:22

      RSCF family...you should have received 2 emails from us this evening and one from ZenPlanner. Please let us know if you did not receive them. Thanks!

    • Throwdown Series #5 by: rscfadmin

      June 27, 2011, 03:08

      Great Job Lauren... you were #6 in the country on the last Throwdown! WOD: 4 min AMRAP: 4 Hang Squat Clean 165/110 5 Burpee Rest 3min exactly 6 min…

    • ZenPlanner by: rscfadmin

      June 24, 2011, 03:02

      Don't forget to schedule in ZenPlanner, and PLEASE don't wait until the last minute. WOD: For time: Run 800 meters Clean and Jerk, 30 reps Run 800…

    • What is strange about this photo? by: rscfadmin

      June 24, 2011, 00:07

      WOD: 21-15-9 High Bar Back Squat 180° Box Jump Burpees

    • Breaking News... by: rscfadmin

      June 23, 2011, 03:29

      Starting July 11, we will begin a 69 day Paleo Challenge... which will end on September 17! Wait, September 17 rings a bell... Oh yeah, that's Fight Gone Bad…

    • Olympic Lifting and Women's Only Class by: rscfadmin

      June 22, 2011, 02:34

      This Thursday's Olympic Lifting Class is a specialized CrossFit classed taught by RSCF coaches. If you have not already registered, you may want to get on…

    • The 2 "I's" by: rscfadmin

      June 21, 2011, 12:27

      First "I", "the Internet"...It's funny how the internet is now small enough to fit in your pocket...thus, with pockets so far a way from the computer (as in…

    • A whole lot of Tabata by: rscfadmin

      June 18, 2011, 02:18

      WOD: Tabata: Squats KB SDHP Box Jump KB Thrusters Knees to Elbows Pushups Row (total meters) The History of Tabata: The High Intensity Interval…

    • Thursday... by: rscfadmin

      June 17, 2011, 03:20

      WOD 1: Rope Wallball Row Situps WOD 2: 100 KB swings WOD 3: Olympic Lifting with Coach Hatch WHAT A BUSY DAY! Our girls keep begging to get…

    • What about bacon? by: rscfadmin

      June 16, 2011, 04:50

      So, I was talking to Aislin about a dear friend in Texas (you know who you are) suffering with an injury from working out. She was saying that maybe she got…

    • The Deadlift - "For strong people are harder to kill and more useful in general”. by: rscfadmin

      June 15, 2011, 02:00

      WOD: Heavy Deads 7x3 Deadlift Some literature on the deadlift... Thanks CrossFit Centurion. First of all, Annie Sakamoto is no slouch. She is one…

    • What!!! More Pullups??? by: rscfadmin

      June 14, 2011, 02:06

      WOD: 10 rounds for time: 10 boxjumps 10 pullups The following is a length explanation and video tutorial on Causes/Treatment/Prevention of Hand Rips.…

    • Self Myofacial Release by: rscfadmin

      June 13, 2011, 17:19

      Self Myofacial Release (SMR) is an active therapeutic modality involving manual massaging of the fascia encasing your muscles with a foam roller (PVC),…

    • Olympic Lifting with Gayle Hatch by: rscfadmin

      June 13, 2011, 02:32

      Hey Guys! There are a lot of changes starting in the gym this week. First of all, class times are now everyday at 7:15, 4:00, 5:00, and 6:00 on Monday and…

    • FIGHT GONE BAD 6 UPDATE! by: rscfadmin

      June 10, 2011, 19:54

      Fight Gone Bad 6 is fast approaching! We will be hosting Fight Gone Bad 6 at Louisiana's War Memorial at the USS Kidd in Baton Rouge on September 17, 2011!…

    • What does LIVESTRONG, Wounded Warrior, and the CrossFit Foundation have in common? by: rscfadmin

      June 9, 2011, 19:51

      Red Stick CrossFit's FGB5 Video from Erin King on Vimeo. In the coming weeks we will have more details about Fight Gone Bad 6! Stay tuned! WOD: 5 rounds…

    • We miss our college students!!! by: rscfadmin

      June 9, 2011, 03:32

      Nice shirt, Amy... now get back to BR and get your butt back to RSCF! WOD: 21-15-9 GHD Situps Pushups Kettlebell (70/53#)

    • 30-20-10 by: rscfadmin

      June 7, 2011, 02:15

      WOD: 32-20-10 Double Unders Overhead Squat (95/65#) 200 m sprint each round

    • THE SCHEDULE IS CHANGING!!! by: rscfadmin

      June 6, 2011, 04:34

      Hey Guys! Starting next week June 13, we will have a new schedule. We will be only having a 7:15am morning class, and our afternoon classes will change from…

    • This week... by: rscfadmin

      June 5, 2011, 14:52

      We are closed Monday... and Yes, 8:00am classes are still on for this week. See you all this week!

    • Erica's the Bomb - even if she is high maintenance! by: rscfadmin

      June 3, 2011, 14:23

      WOD: 10-15-20-15-10 Boxjump (24/20) Kettlebell Swings (53/70#)

    • Sorry for the late post... it got hung up in computer world by: rscfadmin

      June 3, 2011, 03:30

      WOD: Every minute on the minute: 1 burpee 1 zero count burpee 1 pushup 1 squat Add 1 rep each minute We often talk about the "Child Squat"... Here is…

    • Ergonomics and Tires by: rscfadmin

      June 1, 2011, 12:03

      How do the 2 go together? Today's WOD: TIRES! TIRES! TIRES! Today's Topic..."Ergonomics"... For all of you, IT guys and/or athletes with desk jobs……

    • Elizabeth, where did you legs go? by: rscfadmin

      June 1, 2011, 01:51

      21-15-9 Burpees Pullups Pistol Squats What's your favorite MWOD and why?

    • Memorial Day 2010! by: rscfadmin

      May 30, 2011, 13:50

      A video from last years "remembrance" WOD. We will see y'all this afternoon! Thank you to all of our service men and women!

    • Happy Birthday, lil' Bro and JP! by: rscfadmin

      May 27, 2011, 02:56

      Our Nephew, John Patrick turned 1 yestrday and Erin's little brother, Spencer, turns 12 today. Both these 2 youngins have all the confidence in the world!…

    • Garrett is looking ripped... and saying, "You want a piece of this" by: rscfadmin

      May 26, 2011, 02:42

      By the way the blurry face from yesterday is Kattie - just in case you didn't know! WOD: 7x2 Front Squats Followed by: 5 minutes of handstand work

    • Results are in... by: rscfadmin

      May 26, 2011, 00:17

      Though our Nutrition Challenge #2 was not as much of a success as #1, one athlete takes it all home. Much of the competition was a close call between Kattie,…

    • Yikes - Don't fall on me!!! by: rscfadmin

      May 25, 2011, 05:46

      THE ONLY DAY WE ARE CLOSED THIS WEEK IS SATURDAY (well, and Sunday, as usual)! Don't forget to register for Thursday's class if you have not already. Also,…

    • Short but sweet! by: rscfadmin

      May 24, 2011, 03:59

      WOD: For time: 21-15-9 Burpee Tuck Jumps Abmat situps Toes to Bar "Do you want to know who you are? Don't ask. Act! Action will delineate and define…

    • Oh no... it looks like Mark knows what is in store for Tuesday! by: rscfadmin

      May 23, 2011, 09:22

      WOD: 7 rounds for time and total weight 15 foot rope climb 25 double unders 3 backsquats How did you do at Nutrition Challenge 2??? Results to come...…

    • Future CrossFitter? by: rscfadmin

      May 23, 2011, 03:00

      You say "future CrossFitter"... but it looks to me like she is already SERIOUSLY studying the WOD board... come on, she even has a calculator in her hand! I…

    • "Murph" - HERO WOD 5/20/11 and MEMORIAL DAY 5/30/11 EVENTS! by: rscfadmin

      May 20, 2011, 14:05

      In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites…

    • Happy Birthday Kattie!!! by: rscfadmin

      May 19, 2011, 01:34

      WOD: 3x3 Press 3x3 Push Press Followed by: Tabata SDHP 75/55#

    • At least upon her exit... she left her crazy spirit behind! by: rscfadmin

      May 18, 2011, 11:06

      For all of you students... We can't wait until August. Have a safe, productive, and fun summer. WOD: Elizabeth: 21-15-9 Clean 135 Ringdips

    • LAST DAY OF NUTRITION CHALLENGE 2 by: rscfadmin

      May 18, 2011, 03:31

      Wednesday May 18 is the last day of Nutrition Challenge 2. We will announce winners next week. Get in your benchmarks!

    • Erica requested Abs!!! by: rscfadmin

      May 17, 2011, 21:08

      Great Teamwork Team GAL! Alexis and Garrett look like they're saying "up! up! up!"... Now who are they talking to... Lynn? or the Bar? WOD: 50-40-30-20-10 Do…

    • Enjoying that breeze, Meg? by: rscfadmin

      May 17, 2011, 02:13

      WOD: 10 rounds for time: 3 knees to elbows 6 pushups 12 squats

    • Scheduling a Class by: rscfadmin

      May 16, 2011, 03:35

      Hey guys! Have you been scheduling for classes? If you haven't enrolled and/or have not received the e-mail with your login information - Go to the following…

    • Sunday -REST!!! by: rscfadmin

      May 15, 2011, 19:53

      This week we are opened EVERY DAY but SATURDAY!!! This is a change in our schedule...that being said... rest up and we will see you this week.

    • Beat the Streets by: rscfadmin

      May 14, 2011, 19:51

      WOD Teams of 3, everyone must run together at the beginning and the end. Only one person working at a time on the other exercises, with the remaining 2…

    • Friday the 13th!!!! by: rscfadmin

      May 13, 2011, 19:31

      WOD: 13 minutes 1 overhead squat every minute

    • Friday the 13th!!! by: rscfadmin

      May 13, 2011, 02:27

      Yikes! We will be going to a Crawfish boil on Friday the 13th in the neighborhood after the 5:30 class. All you need to bring is yourself and your…

    • Beat the Streets Update by: rscfadmin

      May 12, 2011, 12:20

      If you have not already signed up as part of our Team, please sign up at the following link (you should have received an e-mail, if you are a RSCF regular). …

    • Attention! Attention! Attention! by: rscfadmin

      May 12, 2011, 03:37

      Well, I hope I have your attention... Unfortunately, though Alexis is staying for the summer, several of our other athletes/students will be leaving... We…

    • Were you in the gym today?  by: rscfadmin

      May 12, 2011, 02:21

      WOD: AMRAP in 15 minutes: 50 ft Overhead Walking Lunges (PVC) 10 Box Jump 50 ft Run 10 Wallball burpees (20/14#)

    • Red Stick CrossFit or the Beach? by: rscfadmin

      May 11, 2011, 03:17

      We are happy to say, Alexis will be with us for the summer... Sorry mom and dad! WOD: For time: 25 double KB swings Followed by: 5 rounds 5 KB…

    • MWOD DAY, Matt and Amanda, and this Saturday! by: rscfadmin

      May 10, 2011, 03:24

      Today is MWOD day. Spend 30 minutes - 1 hour on MWODs... you know which ones you need - get them done, you have some big WODs ahead this week!!! Here…

    • Wow, what a weekend! by: rscfadmin

      May 9, 2011, 04:00

      MOTHER'S DAY!!! First of all, we want to say Happy Mother's Day! Don't forget to tell the ladies in your life how much they mean to you! On that note, our…

    • What a way to start of the week... by: rscfadmin

      May 9, 2011, 03:36

      WOD: Tabatta Double Unders Followed by: 10-5-4-3-2-1 Clean

    • Looking for a way to give back? by: rscfadmin

      May 7, 2011, 02:17

      Follow the link for more info and to watch an inspiring video. This Saturday we will be participating in a National CrossFit Fundraiser called "Beat the…

    • This is a BUSY weekend at Red Stick CrossFit by: rscfadmin

      May 6, 2011, 04:04

      Event 1: Hot Art, Cool Nights 6-10pm Friday Outside LIVE music by: Sweet Kathleen (former owner or Sweet Kathleen's in the French Quarter) and the Jazz…

    • Cinco de Mayo - Fight Gone Bad for France!!! by: rscfadmin

      May 5, 2011, 04:24

      "Cinco de Mayo (Spanish for "fifth of May") is a Mexican civic holiday held on May 5 that commemorates the Mexican army's unlikely victory over French forces…

    • Welcome Ava! by: rscfadmin

      May 4, 2011, 03:25

      WOD: For time: 1 lap (530m) 21 KB swing 21 burpees 5 back squats (body weight) 1 lap 15 KB swing 15 burpees 3 back squats (bw+30) 1 lap 9 KB…

    • Hot Art, Cool Nights Map...pick up yours at the gym! by: rscfadmin

      May 3, 2011, 17:03

      WOD: 9-15-21 KB swing (35/53#) Down and Back (50 ft) Wallball (14/20#)

    • Welcome John, Elizabeth, David... and welcome back "Meteor-man"! by: rscfadmin

      May 2, 2011, 04:31

      Will my kip make me look like that? No, but if our camera keeps acting up... someone is going to look worse than that! WOD: "Snatch Jackie" 1000 m Row 50…

    • Nutrition Challenge/ Schedule/ Log Updates by: rscfadmin

      May 2, 2011, 04:23

      Hey Guys! Many of us have been slacking in the areas of nutrition... myself included. However, I wanted to point out Amanda, Kattie, Amy S. and Alexis. They…

    • Minimalist Shoes by: rscfadmin

      May 2, 2011, 03:36

      Shown in the video are the New Balance Minimus shoes. Y'all have all seen them around the gym and have all made comments on them. I told y'all that I…

    • Wait, more upcoming events? by: rscfadmin

      April 29, 2011, 03:59

      May 2: 1st Fundamentals Class Begins***Call (225)348-4291 for more details on our special for new members! April 30 - Throwdown WOD 9am at the…

    • Welcome Spence - Way to go today! by: rscfadmin

      April 28, 2011, 03:47

      WOD: 10 reps towards KB perfection For Time: Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm…

    • Games WOD 11.6 by: rscfadmin

      April 28, 2011, 03:44

      Fabian sporting his RSCF t-shirt in Cali! WOD: Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3…

    • Congrats Mark on your new 305# Deadlift PR! by: rscfadmin

      April 27, 2011, 03:25

      WOD: Deadlift 10-5-4-3-2 Followed by 21-15-9 Boxjump Double Unders Pullups By the way, we will have a special 5pm class at the gym tomorrow! See…

    • May Sale and New "Foundations" Workshop by: rscfadmin

      April 26, 2011, 10:43

      Click here to download fullsize flyer.

    • A Photo from RSCF's "members only" Re-Grand Opening... Pre-WOD by: rscfadmin

      April 26, 2011, 03:38

      WOD: AMRAP in 12 minutes 2-4-6-8-10-12, etc. Pushpress (75/55#) Pullups It's not our awesome new facilities that make us the best gym in Baton…

    • Happy Easter and the Monday After! by: rscfadmin

      April 24, 2011, 03:58

      Hey guys! Happy Easter! If you are one of our early birds on Monday morning, and show up to realize the gym has been robbed of all equipment... Not to…

    • The Official Re-Grand Opening - May 7 at 11am! by: rscfadmin

      April 22, 2011, 12:00

      May 7 will not only be Red Stick CrossFit's Re-Grand Opening Party at the NEW Gym... it is also only a little over a year since we opened our first brick and…

    • Members Only Re-Grand Opening at 6pm Saturday! by: rscfadmin

      April 22, 2011, 06:42

      Ok, so we will have a 6pm WOD on Saturday at the NEW gym, and we will be firing up the grill... So, bring some meat and a Paleo-friendly side dish and come…

    • GO DON! by: rscfadmin

      April 21, 2011, 23:50

      WOD: 15 KB pushpress (35/26#) -each arm 10-8-6-4-2 Body Builders 10-8-6-4-2 Situps 15 KB pushpress (35/26#)- each arm

    • Yah Long Cycle Burpees! by: rscfadmin

      April 20, 2011, 02:34

      WOD: 50 rounds for time 1 squat 1 pushup 1 situp 1 superman 1 tuck jump Post time to logs

    • How is your squat? by: rscfadmin

      April 19, 2011, 02:19

      WOD: 5 rounds 10 air squats 10 goblet squats (53/35#) 10 wallball (20/10#) If you didn't make it... 5 rounds: 20 airsquats 10 burpees 5 tuck jumps

    • The time is near... by: rscfadmin

      April 18, 2011, 04:34

      Stay tuned...We will be posting soon the date of the Grand Opening of Red Stick CrossFit's new location!

    • Paleo Challenge Update After Week #2 by: rscfadmin

      April 18, 2011, 03:53

      If you fall down... get back up!!! Ok, so it looks like our people partaking in the Paleo Challenge for the first time are doing better quality-wise than…

    • Great Job Garrett, Will and Bill! by: rscfadmin

      April 16, 2011, 13:53

      WOD: Games WOD 11.4 60 Bar Facing Burpees 30 OHS (120#) 10 Muscle Ups Saturday we will be at the LSU lakes at 10am! See you there!

    • Thursday sounds like a great day for Mobility... by: rscfadmin

      April 14, 2011, 13:32

      MWOD MWOD MWOD MWOD Followed by: 10-5-4-3-2-1 Dead 10-5-4-3-2-1 Clean

    • We're invited and simple housekeeping! by: rscfadmin

      April 14, 2011, 03:19

      WOD: 5 rounds for time: 25 alternating KB swings 15 Handstand kickups (againstwall hold for 3 seconds) 5 KB front squat 5 Box Jumps Mark your…

    • Red Stick CrossFit couples hour? by: rscfadmin

      April 13, 2011, 00:11

      WOD: 3x 400m sprints 15 HSPU 15 Deadlift 60% 15 Burpees 2x 400m sprint 10 HSPU 10 Pushpress 60% 10 Burpees 1x 400m sprint 5 HSPU 5 Front…

    • Schedule is fixed... by: rscfadmin

      April 11, 2011, 20:42

      Take note! There will be a special 5:30pm class on Wednesday. This class may be an hour and half long. It is not on the schedule yet, but will be by this…

    • Wall Squats...what are those? by: rscfadmin

      April 11, 2011, 13:55

      Skill: Wall Squat Here is an article submitted by Ryan on another useful aspect of a proper squat. WOD: Alternate between Wallball, Box Jumps, and…

    • Technical Difficulties... by: rscfadmin

      April 10, 2011, 04:22

      Sorry for those of you who have been trying to log and/or register for classes and are experiencing technical difficulties. We will try to have it up and…

    • CrossFit Games Open 11.3 at the Red Stick by: rscfadmin

      April 7, 2011, 04:55

      WOD: Complete as many rounds and reps as possible in 5 minutes of: 165/110 pound Squat clean 165/110 pound Jerk In this movement, the barbell goes from…

    • HUGE Thanks!!! by: rscfadmin

      April 6, 2011, 04:42

      Garrett joins the ladies... Hey Guys! Just wanted to give you all a BIG THANK YOU!!! Y'all have been very patient and understanding with our big move(s).…

    • Mark your calendars...May 6 is Hot Art, Cool Nights at Red Stick CrossFit by: rscfadmin

      April 6, 2011, 00:36

      Ladies, y'all make it look like a blast! WOD: AMRAP in 15 minutes: 400m run 10 box jumps 10 burpees 10 wallball May 6 is Hot Art, Cool Nights from…

    • The first person that can find Ryan gets a gold star! by: rscfadmin

      April 4, 2011, 15:10

      Congrats Ryan on Level 1!!! Now, get your butt back in the gym :o For time: 75 Squats 50 Situps 20 Pushups 50 Squats 35 Situps 15 Pushups 25…

    • Nutrition Challenge Part 2 by: rscfadmin

      April 3, 2011, 13:55

      Really, is this how we want to end up? Our 2nd Nutrition Challenge starts tomorrow, Monday, April 4 and will end Wednesday, May 18. Please send us your…

    • Saturday 10:00am Free Park WOD!!! by: rscfadmin

      April 2, 2011, 03:37

      View Larger Map This Saturday, our park WOD will be located at City Park - next to the Raising Cane's Dog Park - by the playground. Hope y'all can make it!

    • Friday is Open Gym!!! by: rscfadmin

      April 2, 2011, 03:33

      What is CrossFit without a few war wounds?

    • Open Games WOD #2 and Paleo Challenge #2 by: rscfadmin

      March 30, 2011, 03:30

      We are open on Wednesday and will be doing the OPEN WOD #2! If you have not already checked it out, please watch the following Explanation Videos: Workout…

    • Tabatta and Schedule Update by: rscfadmin

      March 29, 2011, 02:51

      WOD: Tabatta: 20 seconds of work 10 seconds of rest 8 times of each of the following: KB swing (USA) Abmat Situps Pushups Squats Pullups Hey Guys!…

    • Welcome Back - 2 WODs in 1 day! by: rscfadmin

      March 29, 2011, 02:35

      WOD #1: 90 ft farmers carry (35/26#) short box jumps 90 ft farmers carry (35/26#) 110 ft sprint squats 110 ft sprint The box jumps and sprints count…

    • Saturday and Sunday WOD by: rscfadmin

      March 26, 2011, 02:56

      Rip out floors and MOVE for time!!! If you feel up for it, give us a call, I am sure we can use some help!!!

    • 750m what??? It's Throwdown time again! by: rscfadmin

      March 26, 2011, 02:43

      Event #2: WOD RX FOR TIME: 750m Row (or SDHP 45#/30) 21 Dead Lifts (225#/155#) - scaled 165/105# Ring Push Ups (30 men / 30 women) - scaled pushup 15…

    • Thursday is Rest Day by: rscfadmin

      March 24, 2011, 05:06

      Do some MWODs, I am sure after yesterday, your body could use some mobility exercises.

    • What, a 45 minute cutoff.... Sorry you missed this one, Erica! by: rscfadmin

      March 23, 2011, 12:56

      WOD: 25 second handstand hold 70 Burpees 25 second handstand hold 60 Situps 25 second handstand hold 50 KB swings (USA) 25 second handstand hold 40…

    • Throwdown Series WOD 2 Update by: rscfadmin

      March 23, 2011, 05:30

      Throwdown WOD 2 will be this Friday! If you did not participate in WOD 1, you can still participate in WOD 2. They have prizes every month! For more…

    • Welcome Back Mr. Entrepreneur  by: rscfadmin

      March 22, 2011, 13:52

      Now let's get those legs moving... 3 MWODs followed by... WOD: 150 walking lunges

    • Good Job, Ladies... and Javier! by: rscfadmin

      March 21, 2011, 13:20

      WOD: 10-9-8-7-6-5-4-3-2-1 Front Squat 1-2-3-4-5-6-7-8-9-10 Pushup First round: 10 Front Squat and 1 Pushup...2nd round: 9 Front Squat and 2 pushup

    • We hope everyone had a great weekend! by: rscfadmin

      March 21, 2011, 03:24

      Thanks Phil, for being a great host!

    • So after a hard workout, we aren't always in our right mind... by: rscfadmin

      March 19, 2011, 13:59

      Danielle and Lynn get ready to go clean up the streets...and Spivey wants nothing to do with it! Today, there will be a party at Phil's at 6:00pm. Here…

    • Lynn shows us her mad skills! by: rscfadmin

      March 19, 2011, 13:46

      Fundamentals Day 3... followed by: WOD 1: AMRAP in 6 minutes 5 Deadlift 5 SDHP 5 Pushup or for those feeling even more ambitious... WOD 2: 3…

    • Thursday at Red Stick CrossFit by: rscfadmin

      March 17, 2011, 04:15

      CrossFit Games Open WOD #1: AMRAP in 10 minutes 30 double unders 15 power snatch (75/55#) Double-under This is a standard double-under in which the rope…

    • CrossFit Games Open!!! by: rscfadmin

      March 16, 2011, 19:58

      Red Stick CrossFit will host a team for the CrossFit Open competition. The Open consists of a series of six workouts performed over a six week period. The…

    • More Fundamentals at Red Stick CrossFit by: rscfadmin

      March 16, 2011, 04:07

      Fundamentals Day 2... followed by WOD: 16-14-12-10-8-6-4-2 KB Press (divide reps b/w arms) Abmat situps Update on Fundamentals. As you know, this…

    • Party this Saturday at Phil's... CrossFit Games Open by: rscfadmin

      March 15, 2011, 04:10

      WOD: Every minute on the minute 1 burpee box jump Add 1 rep each minute. When you can no longer complete the necessary reps for the round, switch to box…

    • Monday's WOD - Great Job, Coach Mark! by: rscfadmin

      March 14, 2011, 11:58

      Back to the fundamentals... followed by: WOD: 15-12-9 Squats Pushups Sledge (each arm) for time: Post time to logs. Speaking of logs, great job…

    • The results you have all been waiting for... by: rscfadmin

      March 14, 2011, 11:56

      1. Amanda 1 (61) 2. Lauren 1 (61) 3. Danielle 1 (61) 4. Matt 1 (61) 5. Garrett 1 (61) 6. Phil 2 (55) 7. Erica 3 (49) 8. Lynn 4 (25) 9. Ryan 5 (21) 10.…

    • REMINDER!!! by: rscfadmin

      March 14, 2011, 03:33

      1. For the next 2 weeks on Monday, Wednesday and Friday, we will be going over the fundamentals of CrossFIt during all scheduled classes. Hope to see y'all…

    • Nutrition Challenge Results - Part 1: by: rscfadmin

      March 14, 2011, 02:53

      Category 1 - Nutrition Logs: 1. Amanda 1 (61) 2. Lauren 1 (61) 3. Danielle 1 (61) 4. Matt 1 (61) 5. Garrett 1 (61) 6. Phil 2 (55) 7. Erica 3 (49) 8.…

    • Friday and Saturday by: rscfadmin

      March 12, 2011, 03:53

      Friday WOD: 100 pullup 100 box jumps 100 KB swing 100 ab mat situps for time (28 minute cut off) Saturday Free Park WOD Location - LSU Levee -…

    • And then a duck walked by... by: rscfadmin

      March 11, 2011, 03:58

      WOD: Heavy Hanging Power Clean and Pushpress 10-5-4-3-2 Followed by: 5 minutes of max rep double unders Phil's party is NEXT SATURDAY March 19th!

    • PROVE YOUR FITNESS! by: rscfadmin

      March 10, 2011, 04:57

      The CrossFit Games Open website is now live! Whether you desire to fully pursue the title, "Fittest on the Earth", or simply want to test yourself against…

    • Happy Mardi Gras!!! by: rscfadmin

      March 8, 2011, 03:39

      The gym is closed on Tuesday- March 8, 2011. Stay safe and see you all tomorrow!

    • So, was it Cindy, the Warrior Dash or a weekend of nonPaleo that did you in? by: rscfadmin

      March 8, 2011, 03:35

      Hey, look at Phil in the background... wait, that's not Phil... WOD: "Cindy" AMRAP in 20 minutes: 5 pullups 10 pushups 15 squats

    • Thanks Ben for sharing Eat Like a Caveman video. by: rscfadmin

      March 7, 2011, 05:42

      This video, which recently aired on Nightline, speaks about the Paleo Diet and CrossFit workouts. I was privileged enough to train for a weekend under Robb…

    • A little of this and that by: rscfadmin

      March 7, 2011, 04:14

      First of all - CONGRATS LAUREN!!! As you know we participated in the Throwdown Series. Some of our participants forgot to log their results - but I am…

    • Saturday is the Warrior Dash... what you need to know. by: rscfadmin

      March 5, 2011, 03:13

      What to bring: 1. Signed waiver from e-mail from Red Frog Events/Warrior Dash 2. Photo ID 3. Change of clothes and shoes 4. You may want to do the dash…

    • Friday WOD continued... by: rscfadmin

      March 4, 2011, 04:33

      For those of you that participated in the Nutrition Challenge, you have an additional WOD - SUBMIT your AFTER PHOTOS.

    • Sorry for the Inconvenience - Friday RSCF is Cancelled! by: rscfadmin

      March 4, 2011, 04:31

      Hey guys and gals! Sorry to inform you, but Friday's classes are cancelled. Lance will be at the station and Isabella has a very high fever - therefore, I…

    • Thursday at Red Stick CrossFit by: rscfadmin

      March 4, 2011, 04:22

      WOD: 7 rounds: 5 KB Pushpress (each arm) 10 pullups 15 hang power snatch At home WOD: 7 rounds: 5 Pushups 10 burpees 15 squats

    • So, who has the best vertical jump at RSCF? by: rscfadmin

      March 3, 2011, 05:22

      Joseph? Amy? Garrett? Lynn? Lance? Phil? Danielle? or someone not even listed? We had some great max heights - but for the Guinness Book of World Records…

    • Since we haven't had a video in a while... by: rscfadmin

      March 1, 2011, 23:57

      Here is a video from last Saturday's Throwdown and "Park" WOD. So, part of CrossFit is to regularly learn and play new sports... and part of Red Stick…

    • Can you feel gassed after only 8 minutes? by: rscfadmin

      February 28, 2011, 04:45

      Amy is moving so fast, she is a blur! At home WOD: AMRAP in 8 minutes 20 situps 10 walking lunges (use dumbells by your sides if you have them) 10…

    • Warrior Dash and Nutrition Challenge Update by: rscfadmin

      February 27, 2011, 14:07

      Remember, this Friday is still a day of Paleo. I would recommend not eating non-paleo until after your run at the Warrior Dash. If you do, you will most…

    • A day of rest... by: rscfadmin

      February 27, 2011, 04:18

      Great Job with the Throwdown Lauren, Lynn, Lance and Garrett! Since that was WOD 1 and WOD 2 was slippery basketball, we are going to make Sunday a Rest Day -…

    • Saturday WOD info - Let's have some fun! by: rscfadmin

      February 25, 2011, 22:52

      If you are participating in the THROWDOWN, please be at the gym no later than 8am tomorrow morning. Also, if you would like to come and watch, feel free. Th…

    • If you are doing the Throwdown, you may want to make it a rest day today! by: rscfadmin

      February 25, 2011, 19:08

      WOD: for time: 50 squats - followed by 3 ROUNDS: 30 broad jumps 15 burpees 10 hand stand pushups Hey Ladies! I just wanted to let you know how much…

    • Don't forget to sign up for the Throwdown and/or Saturday's WOD!!! by: rscfadmin

      February 24, 2011, 17:55

      Hey!!! Don't Bash the Beach Shorts! WOD: "The Bear Complex" 7 sets of the following sequence for 5 rounds (rest between rounds) Power Clean Front…

    • We are quite a group... I must say that we at Red Stick CrossFit are unique by: rscfadmin

      February 23, 2011, 03:32

      So, we got a lot going on in these photos... bunny ears, a crazy tongue face... an incorrect neck position in order to see the bunny ears... It's crazy how a…

    • Great Job today guys... by: rscfadmin

      February 23, 2011, 03:15

      Squat skill work... WOD: Deadlift 3-3-3 (85%) Don't forget to sign up for the Throwdown Series if you plan on participating. Also, this WOD will be…

    • THROWDOWN SERIES #1!!! by: rscfadmin

      February 22, 2011, 04:47

      Ok guys, so this Saturday some of us will be participating in the Throwdown Series!!! We will also have a 9am park WOD (which is going to be a really fun…

    • Congrats "new" Mark on obtaining your Level 1! by: rscfadmin

      February 21, 2011, 18:13

      It will be great to have you back in the gym this week, Mark! By the way, for those of you that come in the AM and haven't met Mark... he is the one in the…

    • Weekend Highlights... by: rscfadmin

      February 21, 2011, 04:41

      Well, for those of you that didn't make it out to our house this weekend, y'all missed a good WOD, some excellent food, and most of all some great company! W…

    • Much Needed Hodge-Podge by: rscfadmin

      February 18, 2011, 03:02

      WOD: 1. 10 minutes of handstand work 2. Abductor MWOD from Wednesday: 2 minutes - Contract (10 seconds) and Release (5 seconds) while lying down on floor…

    • Grin and Bear It by: rscfadmin

      February 18, 2011, 02:43

      Good job today, Coach Garrett! Killer WOD: 2 laps (1060m) 30 box jump (24/20) 30 wallball (20/10) Post times to logs.

    • Kettlebell Day and Saturday Info by: rscfadmin

      February 17, 2011, 03:35

      Today was a VERY busy day in the gym. We had 5 WODs going on at the same time and some skill work and MWODs. We didn't get to spend a ton of time on the…

    • The Original Red Stick CrossFit... by: rscfadmin

      February 16, 2011, 02:10

      Hey Guys! As many of you know, the Original Red Stick CrossFit was in our backyard... That's right, we were here long before our 3057 Government St.…

    • Hands aren't meant to be beautiful! by: rscfadmin

      February 15, 2011, 01:45

      WOD: 15 minute AMRAP 20 KB USA 10 K2E 5 Pushup At Home WOD: 25 power jumps 50 situps 25 pushups 50 squats 25 tuck jumps

    • Humpty Dumpty Sat on a Wall by: rscfadmin

      February 14, 2011, 05:32

      Attention!!! Wednesday we will have a Kettlebell class from 5:00-6:00pm. Sign up today - space is limited!

    • Happy 46th Birthday Jeff - Have fun in Disney!!! by: rscfadmin

      February 14, 2011, 05:21

      Welcome Meg, Ben, and Amy B!!! Work on mobility in and out of the gym... Valentine's Day WOD: 1 mile run for time Valentines Day is just another…

    • Hey... what was that that just flew by? by: rscfadmin

      February 12, 2011, 19:19

      That was a frisbee, thrown by Josh's very powerful arm at Saturday's Ultimate Frisbee Red Stick CrossFit Style WOD!!! Teams of 4. 3 goals, but each team…

    • Friday WOD: by: rscfadmin

      February 11, 2011, 19:10

      Today was a mobility intensive day. We went over various strategies for getting loose and working those hard to reach/trouble spots. These are techniques…

    • Eric is unstoppable! by: rscfadmin

      February 11, 2011, 04:26

      Thursday at Home: WOD: AMRAP in 12 minutes 5 pushups 10 burpeess 15 squats Thursday at the Gym: WOD 1: Deadlift 5-5-5 80% WOD 2: 10 minutes of…

    • Kettlebell Skills!!! by: rscfadmin

      February 10, 2011, 03:20

      Today was a little bit different at the gym. There was no WOD, it was just strictly a skill day. Every now and then, this is the case. Sometimes we may…

    • Black Jack is Back... by: rscfadmin

      February 9, 2011, 03:26

      Tuesday at the gym... Justin stops in from South Carolina. We hope to see you soon and that you got a good taste of Red Stick CrossFit! WOD: "Black Jack"…

    • Announcements and Tuesday's at home WOD... by: rscfadmin

      February 8, 2011, 06:32

      First of all, we have some exciting events coming up: Warrior Dash, Paleo Party #2, Party at Phil's (shh, don't tell him), and the THROWDOWN Series...check…

    • Attention Kettlebell Lovers (or Haters)... by: rscfadmin

      February 7, 2011, 03:29

      This Wednesday we will have an extra class added to our schedule.  We will have a 5:00-6:30 Kettlebell Skill Class.  Most of us have our swings and presses…

    • 1 more month until Warrior Dash! by: rscfadmin

      February 6, 2011, 04:21

      WOD: Run 3.18 miles Rest up on Sunday! Grocery Shop and get your meals ready for the week!

    • FREAKY FRIDAY - P100!!! by: rscfadmin

      February 4, 2011, 07:11

      Alexis' mad hair pulls her over the box!!! Nothing has changed...You have to come in to find out what P100 is! Post thoughts to comments (Mark is always…

    • Shout Out to Matt- Congrats on your Kip! by: rscfadmin

      February 3, 2011, 07:06

      WOD: 95/75# 4 rounds: 5 Hang Power Cleans 5 Push Press 5 Front Squat If you want Warrior Dash t-shirts, let us know size, name, and bring your on…

    • Scheduling a Class and WEATHER ALERT!!! by: rscfadmin

      February 3, 2011, 03:41

      So, as you know you are supposed to now be scheduling a class online by clicking on "Click here to schedule a class" on the right hand side of our homepage.…

    • Warrior Dash Update!!! by: rscfadmin

      February 2, 2011, 17:39

      Hey guys! So as you know we are participating in the Warrior Dash on March 5, 2011. The majority of us have signed up for the 11:30 heat. However, some…

    • My Favorite and Not So Favorite...glad I was in the gym today! by: rscfadmin

      February 2, 2011, 03:22

      First of all, before I introduce today's WOD. For those of you that participated and/or contributed to the "Schmalls" WOD on January 22, 2011 - THANK YOU!!!…

    • Red Stick CrossFit women rock! by: rscfadmin

      January 31, 2011, 20:03

      Spotlight Athlete of the Week: Lauren Lauren is one of most powerful Red Stick CrossFit woman athletes! She goes RX and hangs with some of our strongest men…

    • Saturday by: rscfadmin

      January 29, 2011, 19:56

      12 perfect pushups... and if you didn't do any yesterday... 12 + 11... and if you didn't do any Thursday 12 + 11+ 10...

    • Friday at the Gym... by: rscfadmin

      January 29, 2011, 19:54

      WOD #1: 3 rounds: 10 lateral bj burpees 1 lap (530 m) 1 rope climb WOD # 2: Hang Power Clean 5-5-5 80% 11 perfect pushups and any pushups from…

    • Friday at home WOD by: rscfadmin

      January 28, 2011, 02:48

      Jared must have some crazy super powers... besides being evident by his guns... for some reason my computer will not let me flip his photo! WOD: 21-15-9 tu…

    • Welcome John and Alexis! by: rscfadmin

      January 27, 2011, 04:57

      WOD: Hunt for an MWOD and do it at home! check out nutrition blog for new recipe.

    • Welcome Kattie!!! by: rscfadmin

      January 27, 2011, 04:50

      WOD 1: 8 rounds of: Tabatta Pullups 20 seconds of work 10 seconds of rest WOD 2: Deadlift 5-5-5

    • Red Stick CrossFit Remembers Jack LaLanne by: rscfadmin

      January 25, 2011, 05:23

      Jack LaLanne, American fitness icon, recently passed at the young age of 96. He was truly an inspiration for generations. He once said, "physical culture…

    • Monday at the Gym WOD...Tuesday at Home WOD by: rscfadmin

      January 25, 2011, 04:47

      Monday's WOD Every minute on the minute for 15 minutes or BUST for rounds: 5 pushups 15 KB swings Tueday's at Home WOD Every minute on the minute for…

    • Scheduling, Warrior Dash, At Home WOD by: rscfadmin

      January 24, 2011, 19:57

      Scheduling: If you are one of our athletes, you can now sign up for classes via the link at the top right of this screen. Use your same username and password…

    • "Schmalls" - in honor of from hero at Oceanside CrossFit, but a hero to us all... by: rscfadmin

      January 22, 2011, 14:21

      Special Hero WOD Today 9:00am only!!! Come join as Red Stick CrossFit we partake in Oceanside CrossFit's first Hero WOD in honor of Justin Schmalstieg. This…

    • Matt... Red Stick CrossFit's Dog Walker!!! by: rscfadmin

      January 21, 2011, 05:20

      I remember when Matt first came to workout. This was before we even had a gym. At his first workout, we were working out in a gymnasium on LSU's campus. I…

    • Don't forget to let us know if you can make it to the HERO WOD this Saturday!!! by: rscfadmin

      January 20, 2011, 05:36

      HAPPY BIRTHDAY ERICA!!! Day 3 of Pushup Challenge - do 3 perfect pushups... 5 minutes of handstand practice (use a wall...use a friend...just get it…

    • Yah!!! You can now schedule online!!! Thanks Mark! by: rscfadmin

      January 19, 2011, 05:19

      If you are one of our regular athletes, you can now schedule classes online. That's right... no more last minute texts, emailing back and forth, word of mouth…

    • This Saturday we will have a WOD... by: rscfadmin

      January 18, 2011, 05:27

      Though it will not be our usual fun/park WOD that is a big part of our community, this WOD will be an important to our community! Last month, a fellow…

    • Warrior Dash Info - March 5, 2011 by: rscfadmin

      January 18, 2011, 05:00

      WOD: with no time limit... this is what we call a skill day... 5 minutes of handstand practice 50 situps (butterfly) Also, today we will begin our 100…

    • K2Es... it's been a while... by: rscfadmin

      January 18, 2011, 04:37

      WOD: 3 rounds: 15 K2E 15 Body Builders (45#/25#) 1 lap (530m) at home WOD: 3 rounds: 15 pushups 15 burbpees 400m run And in just in case I…

    • Friday's WOD by: rscfadmin

      January 16, 2011, 23:55

      15-10-5 Thursters Pullups Box Jumps Followed by Virtual Log Jumps as pictured!

    • Reminder about "Dirty Santa" Re-gift Party tomorrow night at our house! by: rscfadmin

      January 13, 2011, 22:59

      Ok, so when we say "Dirty Santa"... Don't take it literally as Isabella did with our Christmas card from CrossFit HQ! Hey guys, this is a reminder about…

    • Mobility Thursday! by: rscfadmin

      January 13, 2011, 05:46

      So your assignment/WOD: Total time: about 40 minutes! 1. Watch both mWODs (about 10 minutes) 2. Do at least 30 minute of the following mWODs. log…

    • Welcome Mukta and Joseph and Spotlight Athlete! by: rscfadmin

      January 12, 2011, 04:51

      As I was thinking about our newest athletes, Mukta and Joseph, I started thinking about our more seasoned athletes and this brought me to think about Danielle. …

    • Dirty Santa/White Elephant Re-gift Paleo Potluck Party is this Friday by: rscfadmin

      January 11, 2011, 04:31

      What: PARTY!!! When: Friday, January 14 at 8:00pm Where: The Kings Who is invited: Whoever lets us know if they are in or out at the gym... oh, and your…

    • Since Jeff is back, we stole this from Oceanside! by: rscfadmin

      January 11, 2011, 04:18

      10-9-8-7-6-5-4-3-2-1 burpees pushups squats rest for as long as it took to complete the WOD - then, 1-2-3-4-5-6-7-8-9-10 burpees pushups squats

    • Week 2 of Nutrition Challenge by: rscfadmin

      January 10, 2011, 19:44

      At Home WOD: 2 rounds: 5 minutes of work 2 minutes of rest: pushups situps squats use any rep scheme you want to maximize reps. And if you made it to…

    • Let's give a each other a hand in reaching our goals! by: rscfadmin

      January 10, 2011, 04:42

      Multiple studies have proven that having goals stored in your head vs. writing them down is a recipe for failure. So what is your goal for this month...…

    • Sunday - End of Nutrition Challenge Week 1! by: rscfadmin

      January 9, 2011, 03:38

      From talking you guys, it sounds like you did well on week one of the challenge. If you have any questions/comments feel free to comment here. 54 more…

    • This Saturday...Red Stick goes back to its roots by: rscfadmin

      January 7, 2011, 17:16

      It's been a while since we have had a free Saturday WOD because of busy holiday schedules... So, this Saturday we will playing Hooverball at Goodwood Park. If…

    • Thursday at Red Stick CrossFit by: rscfadmin

      January 7, 2011, 04:27

      Open Gym... If you don't have your max - get it! If you want to challenge someone to a WOD - go for it! If you want to challenge someone to another WOD…

    • updating via wii... by: rscfadmin

      January 6, 2011, 05:14

      wed wod:jack amrap in 20 min 10 pp 10 kb 10 bj will post levels tom. wed at home wod: 150 burpees for time... thursday at home wod: 5 min…

    • Deeper Don! by: rscfadmin

      January 4, 2011, 22:19

      WOD: in this order... 10 squats Check out MWOD... let's work on our hips!!! Do the following: Episode 1: Hips/Squats and Episode 2: More Hips 10 air…

    • Day 1 of Nutrition Challenge... by: rscfadmin

      January 3, 2011, 17:08

      Skill: KB WOD: level 1: 5 rounds: 25 Wallball 10 pushups or level 2: 3 rounds: 25 Wallball 5 pushups *** Some of you will sub the KB (Swing…

    • A day of shopping Paleo... by: rscfadmin

      January 3, 2011, 01:53

      "Failure defeats losers, failure inspires winners." - Robert T. Kiyosaki Ok, so this is how we spent our Sunday (day before the Paleo Challenge). 1st,…

    • Nutrition Challenge Rules (which have been on the site for over a month, but y'all are still asking)... by: rscfadmin

      January 1, 2011, 18:21

      Our 60 day challenge is the true test of the Paleo diet. Regardless of your fitness or health goals, you WILL look, feel and perform your best on the Paleo…

    • 1 minute 'til New Years! by: rscfadmin

      December 31, 2010, 11:59

      Thanks for an Awesome Year! This is a compilation of pictures from 2010! It was hard to pick which ones... we reduced it down... and then again... and…

    • Ok, guys... here is the full clip! by: rscfadmin

      December 31, 2010, 11:35

      Thanks! Now, I really can't wait 'til the Nutrition Challenge. I don't think my 10lbs is just from the camera :o)

    • Man, you guys are beasts! by: rscfadmin

      December 31, 2010, 03:11

      Here is a short clip from yesterday's WOD - more at 10:00pm tonight.WOD: AMRAP in 15 minutes 10 deadlift 10 situps 5 pushups Post rounds/weights to…

    • For some of us, the fun didn't stop/start with just these 3 WODs by: rscfadmin

      December 29, 2010, 18:59

      5 minute rounds of each with 1 minute between rounds. WOD #1: 5 pushups 10 pullups 15 squats REST WOD #2: 5 pushups 10 situps 15 wallball REST WOD…

    • Heavy... Press! by: rscfadmin

      December 28, 2010, 18:02

      WOD: Press 5-5-5-5 3-3 Only a few more days until the New Year's Challenge - Next Monday! Read up on the rules. Read the nutrition blog. Get your…

    • How high up the ladder can you climb in 20 minutes? by: rscfadmin

      December 27, 2010, 17:14

      WOD: 1 rep of each 1st round...2 reps of each 2nd round... add 1 rep each round... "Ladder Climb" - Hanging Power Clean (95/75#) - Front Squat (95/75#) -…

    • Oceanside CrossFit does the 12 days of Christmas by: rscfadmin

      December 25, 2010, 23:53

      12 days of christmas (AKA the nightmare before christmas) from chris sheets on Vimeo.Don't you guys miss Jeff. Don't worry, he'll be back in the gym in…

    • Attention: Elf in Baton Rouge, Spotted at Red Stick CrossFit by: rscfadmin

      December 24, 2010, 18:16

      I know we all have busy schedules the next couple of days and into next week, so here are some WODs that only take about 5-15 minutes max depending on your…

    • CHRISTMAS WOD... well almost...Christmas Eve Eve by: rscfadmin

      December 23, 2010, 04:06

      Ok, well some of that was disgusting. Some dull. But, a lot made me laugh... Christmas WOD: 12 C leans 25 H igh pulls 10 R ows 12 I n & out…

    • ShoeMart Inov-8 New Colors by: rscfadmin

      December 22, 2010, 23:04

      Hey Guys! If you follow the ShoeMart link to the right of our homepage, you can get 10% off your purchase. ShoeMart is now advertising new colors of the…

    • Can you break a sweat in 14 minutes? by: rscfadmin

      December 21, 2010, 19:07

      Skill: KB Highpull (snatch progression) and work on perfecting your Clean WOD: 2 x 7 minute rounds: 2 minute rest between rounds 1 minute of each of the…

    • Welcome Back Lynn and Lane! by: rscfadmin

      December 21, 2010, 04:53

      WOD: 26 180 degree BJ Burpees 530 m bumper carry 26 1-arm KB thruster 530 m bumper carry 26 KB swings Why are you guys sleeping?

    • Red Stick CrossFit Saturday WOD by: rscfadmin

      December 17, 2010, 22:58

      Some say the athletes at Red Stick CrossFit are insane (see photo)... what do they teach in that place anyway, how to have tea while raising your legs?…

    • Friday WOD by: rscfadmin

      December 17, 2010, 22:44

      WOD: 50 burpee tuck jumps for time. and 5 minute of handstand practice Remember on the burpee - come back up in your squat!

    • Red Stick CrossFit, a gym in Baton Rouge? by: rscfadmin

      December 17, 2010, 01:56

      Well, not exactly. I like to think of us as a community that enjoy working out together (or flying... as Mark demonstrates) at a central location - 3057…

    • What's going on here? by: rscfadmin

      December 16, 2010, 03:23

      Ok guys, we have had several long WODs over the past couple of weeks. Prepare yourselves for some short-high intensity WODs. Come with your mind right and…

    • Great Job Guys and Gal! by: rscfadmin

      December 15, 2010, 02:52

      WOD: 15 burpee pullups 50 squats 15 burpee pullups 50 KB USA

    • Hot! by: rscfadmin

      December 13, 2010, 22:06

      1st Place: Lauren, 2nd Place: Amy, 3rd Place: Katelin

    • Burr! by: rscfadmin

      December 13, 2010, 21:57

      WOD: Run!!! For those of you that have already began your Christmas Vacation... enjoy, be safe, and try to stay active. We will miss you guys and look…

    • Saturday's WOD is at the Box by: rscfadmin

      December 11, 2010, 07:30

      ...and for those you who may ask, where's the "box"? It can be found at 3057 Government St.

    • Open Gym, etc... by: rscfadmin

      December 11, 2010, 07:27

      So today was an Open Gym... but we had a few guidelines... ex. if you didn't have you 1 mile for time, today was your day... or you could work on your…

    • Determination... Mindset...Stubbornness by: rscfadmin

      December 10, 2010, 05:12

      WOD: 30-20-10-20-30 KB Swing- USA 53#/35# Pushups 24 in Boxjump Stubborn Determination from SICFIT on Vimeo. The greatest determining factor to 100%…

    • New Post on Nutrition Blog by: rscfadmin

      December 9, 2010, 03:13

      No description found for this item.

    • Sorry for the Late Notice - Wednesday WOD 5:00pm by: rscfadmin

      December 8, 2010, 05:43

      Ok, so today's WOD should be the official RSCF Pukie WOD... I think it got 3 of you.... As for the rest of you that didn't even bother to show up... SLACKERS!…

    • Patience by: rscfadmin

      December 7, 2010, 20:19

      Patience is that under-spoken virtue that at first glance seems to have lost its place in our world. In the drive to succeed... hustle and bustle...…

    • Roll those Abs, Danielle! by: rscfadmin

      December 7, 2010, 19:45

      WOD: 4 rounds for time: 15 Barbell Burpee 180s 15 Zero Count Burpees 15 Front Squats (135/95#) Check Nutrition Blog for new post...

    • Ryan is already paleoing...will you? by: rscfadmin

      December 7, 2010, 04:01

      Our New Year's Nutrition Challenge is right around the corner. 60 days of strict Paleo: January 3 - March 4! Eating Paleo means there are some restrictions…

    • Google Calendar is NOT working... by: rscfadmin

      December 6, 2010, 00:24

      Hey guys, Google Calendar is not working - therefore our link to our schedule is wrong.  This is not a website problem it is a Google Calendar issue.  So,…

    • Red Stick CrossFit Nutrtion Challenge is in 1 month... by: rscfadmin

      December 3, 2010, 21:37

      The challenge will begin on January 3... so get ready! More details to come (by the end of the weekend)! WOD: For time: 100 sledge 50 WB 25 pushups 10…

    • AMRAP TGU...what does that mean? by: rscfadmin

      December 2, 2010, 06:37

      Skill: TGU (Turkish Get Up) WOD: AMRAP 15min (As Many Rounds As Possible) 2 TGU (each arm) 6 burpees 10 boxjumps oh, and guess what, Chris... we…

    • Welcome Back Aaron and Chris... by: rscfadmin

      December 2, 2010, 05:56

      WOD: 30 seconds work 30 seconds rest 6 rounds: pushups situps squats again, don't forget to post your points under comments... and if you made up…

    • "Ben Dover" by: rscfadmin

      December 1, 2010, 05:46

      Extra compliments to Garrett, Don, Lauren and Amy for such an amazing effort and performance!!! How many of you would have come today if you knew what was…

    • For all of you that have been lazy for the holidays by: rscfadmin

      November 30, 2010, 00:39

      WOD: (Thanks Jeff!) 21-18-15-12-9-6-3 Zero Count Burpees Squats Sit Ups Check the nutrition blog for a new post!

    • Sunday is Rest Day! by: rscfadmin

      November 29, 2010, 00:38

      Anyone need a cool and different Christmas present for your loved one? This 1962 Morris Minor is for sale. We are going to let her go for 00 OBO, less…

    • Leftover Turkey and New Year's Nutrition Challenge... by: rscfadmin

      November 27, 2010, 05:18

      Ok guys and gals... so, how many of you are thinking, "what do I do with all this turkey?"... Lance came up with a tasty recipe under our Nutrition page. …

    • Happy Thanksgiving... by: rscfadmin

      November 25, 2010, 12:00

      Sorry Garrett... I couldn't resist.  Happy Thanksgiving Everyone!!! Live it up! Eat, drink, have a good time, and be safe. Next week we will be…

    • Geaux Tigers! by: rscfadmin

      November 24, 2010, 20:07

      WOD: 1 mile for time Amy: 6:35 Mark: 9:16 Katelin: 9:26.... and for the rest of you... post time to comments

    • If only she were a CrossFitter...Holiday WODs!!! by: rscfadmin

      November 23, 2010, 19:47

      but, hey - she may be good at Hooverball! Reminder: We only have AM workouts on Wednesday November 14, 2010 and we will be closed until Tuesday November 30,…

    • Katelin nailed the boxjump!!! by: rscfadmin

      November 23, 2010, 18:33

      Awesome Job, Katelin! Skill Work: Kettlebell Refresher: MP, H2H, Power, TGU progression WOD: 10-9-8-7-6-5-4-3-2-1 Power swing (35/53#) Box…

    • Ouch! by: rscfadmin

      November 22, 2010, 18:33

      5 minutes of Cindy AMRAP: 5 pullups 10 pushups 15 squats Then, 5 minutes of Wallball AMRAP Then, 5 minutes Power Clean for 5 reps for total weight.

    • Weekend Highlights and Another Photo with a Story by: rscfadmin

      November 21, 2010, 01:33

      Friday WOD: 10-9-8-7-6-5-4-3-2-1- Bodybuilders Burpees Zero count burpees 20-19-18-17-16-15-14-13-12-11 KB Swing (USA) and 100ft bumper carry Frida…

    • Just keep running... by: rscfadmin

      November 18, 2010, 04:06

      WOD: 1.5 miles for time

    • Welcome Lane and Brittany to the RSCF family! by: rscfadmin

      November 18, 2010, 03:47

      WOD: 50 Double unders 5 rounds of: 5 hang to L-sit 10 pushups 15 squats Followed by: 530m run Brittany, is doing a new technique of JR... Don't…

    • NO 5:30pm or 6:30pm Class on Friday, Nov 19 by: rscfadmin

      November 17, 2010, 17:37

      Class is canceled for 5:30 and 6:30pm this Friday because of the White Light Night event at the gym from 6-10pm. We will have live music, some cool art work,…

    • Jacob's Back!!! by: rscfadmin

      November 16, 2010, 04:40

      Jacob's back... well, not exactly... but he will be playing this Friday night at the gym for White Light Night. We also have artists Halley Dunn and Leslie…

    • Javier can add, can you? by: rscfadmin

      November 16, 2010, 04:20

      WOD: 3 rounds for time: 30 KB (USA) 25 Wallball (20/10#) 20 Pullups So, we have many engineers in the gym. Javier is not one of them, but his mad…

    • Friday and Saturday WOD by: rscfadmin

      November 12, 2010, 20:46

      Friday WOD: 5 rounds: 2 minutes of work 1 minute rest: jumprope (As many reps as possible) Then, Heavy Front Squat 3-3-3 Saturday WOD at 9 am at LSU…

    • Out on the town...with these 2 studs? by: rscfadmin

      November 11, 2010, 17:23

      This is a photo of Javier and Ryan from May... without all the sweat. They clean up nice, don't they! Ok, so tomorrow night we are going out on the town.…

    • Katelin and Lauren having some fun... by: rscfadmin

      November 11, 2010, 03:11

      WOD: Run as far as you can in 3 minutes Rest 1 minute Run back to your original spot, trying to break 3 minutes Rest 1 minute Run as far as you can in 2…

    • Happy 235th Birthday, Marines!!! Thank you for your service! by: rscfadmin

      November 10, 2010, 17:27

      WOD: for total weight: 5-5-5 Front Squat 5-5-5 Deadlift 5-5-5 Pushpress Can you guess who is who? If you are in the picture, you do not get to…

    • Allelujah! by: rscfadmin

      November 10, 2010, 00:21

      WOD: 250 KB swings for time... no, just joking WOD: 1st of all roll your backs out, we had a big KB WOD yesterday! Then, do the following: for…

    • Kettlebells are Back!!! by: rscfadmin

      November 9, 2010, 03:01

      WOD: for time: 25KB (USA) 10 Pushup (game standard) 25KB 9 Pushup 25KB 8 Pushup 25KB 7 Pushup 25KB 6 Pushup 25KB 5 Pushup 25KB 4 Pushup 25KB …

    • 10-9-8-7-6-5-4-3-2-1 by: rscfadmin

      November 7, 2010, 22:46

      THANKS Danielle, for the photo... obviously our mascot is a CrossFitter! WOD: for time 10-9-8-7-6-5-4-3-2-1 squats situps burpees

    • GEAUX TIGERS!!! by: rscfadmin

      November 6, 2010, 22:34

      WOD: Well, since it was the LSU/BAMA game, and most of y'all were going tailgating, this morning's WOD was canceled. We know, you all had a great time…

    • Happy Birthday "The Mark"! by: rscfadmin

      November 5, 2010, 12:01

      WOD: 3 rounds for time: 8 pistols 10 pushups 12 knees to elbows 3 standing broad jumps 30 sledge 1 lap

    • Skill Day by: rscfadmin

      November 4, 2010, 20:32

      WOD: Heavy Front Squats!!!

    • 150 what? by: rscfadmin

      November 3, 2010, 11:28

      WOD: for time 50 box jumps 50 pullups 50 squats breakup in any way you see fit, just get it done!

    • Get out and vote... or don't complain if you don't like the results :o) by: rscfadmin

      November 2, 2010, 00:00

      WOD: for time: 50 m bear crawl 10-9-8-7--6-5-4-3-2-1 sit ups tuck jumps 50 m bear crawl

    • Singles or Double Unders, which will it be? by: rscfadmin

      November 1, 2010, 02:47

      WOD: for time 150 singles (or 50 double unders) 50-40-30-20-10 Air Squats in between each round of squats, do 10 games standard pushups 150 singles (or…

    • Trick or Treat... smell my feet! by: rscfadmin

      October 31, 2010, 18:59

      Give me something good to beat?  Ok, so we can give you something good to beat.  We recently did FRAN... we will do it again in the next month... beat your…

    • Saturday WOD by: rscfadmin

      October 30, 2010, 18:36

      Disc-golf with a twist!!!  Though it was not at a disc-golf course, we made it happen!  Many of you said you were coming, but didn't show up... We'll let you…

    • Good Luck Lauren at the Miss Louisiana USA Pageant!!! by: rscfadmin

      October 29, 2010, 03:32

      This is Lauren's headshot taken from the Miss Louisiana USA contestant pool. She will be competing starting Friday and into Saturday... She has some…

    • Tabatta is not a form of bread, Sharky! by: rscfadmin

      October 29, 2010, 00:37

      Great Job Everyone! WOD: 6 rounds of Tabatta Intervals (20 seconds on 10 off) sledge pushpress squats situps wallball

    • Surprise WOD! by: rscfadmin

      October 27, 2010, 21:24

      We will post the WOD later this evening! The photo is from Phil's first Fran... I wonder how he liked her the second go round? So the surprise WOD…

    • Ladies, don’t forget about deadlift and dresses! by: rscfadmin

      October 27, 2010, 18:10

      WOD: 5 rounds for time 5 hanging power cleans 5 front squats

    • Red Stick CrossFit Rocks! by: rscfadmin

      October 16, 2010, 19:02

      Red Stick CrossFit's Fight Gone Bad 5 Video... Pukie? Hey guys! Here is our "official" FGB5 video. We didn't meet the deadline or time limitations for the…

    • Duct Tape... and its many uses  by: rscfadmin

      October 15, 2010, 19:02

      Now that's a lot of rubber WOD: AMRAP - 15 minutes 5 knees to elbows 10 situps 15 squats

    • Correction... by: rscfadmin

      October 15, 2010, 19:02

      Macs don't stink hard drives do

    • computers stink! by: rscfadmin

      October 14, 2010, 19:01

      will update later

    • The Mark!  by: rscfadmin

      October 14, 2010, 19:01

      Mark's the man! Heavy Deads! Way to go, Mark! 285, soon to break 300!

    • Amy shows the 24in who is boss!  by: rscfadmin

      October 13, 2010, 19:00

      WOD: 1 minute rotation AM-Reps-AP Box Jump - 24in Situps Rope Climb Situps Wallball Situps Sledge Situps Pushpress Situps Box Jump -20in

    • Sweet Photo of Garrett and Phil by: rscfadmin

      October 12, 2010, 19:00

      Way to go, gentlemen! WOD: 3x 5 minutes work / 1 minute rest AMRAP 3 pushups 6 hanging squat cleans 9 air squats

    • 3 little monkeys... by: rscfadmin

      October 11, 2010, 18:59

      Monday WOD: Max Rep Front Squat in 5 minutes Every time bar hits the ground, must do 10 pushups before you pick it up again.

    • Jared... by: rscfadmin

      October 10, 2010, 18:58

      Jared... according to photos, his right arm is always up and his left foot is always hits the box a couple seconds earlier than his right... interesting REST…

    • Updates by: rscfadmin

      October 9, 2010, 18:57

      Extra, Extra... Read all about it... Hey guys, we have some updates!!! First of all, check out our Upcoming events to read about 3 sweet events coming…

    • This Picture has a Story!  by: rscfadmin

      October 8, 2010, 18:56

      Care to Narrate? WOD: 10-9-8-7-6-5-6-7-8-9-10 Kip Overhead Walking Lunge Front Rack Walking Lunge Would anyone care to narrate the story behind…

    • We have proof... thumbs down means WOD must be repeated soon!  by: rscfadmin

      October 7, 2010, 18:54

      Just keep running... Just keep running... Sometimes it's good to just "go heavy"... especially after all of the running we did yesterday. Great…

    • SATURDAY PARK WOD  by: rscfadmin

      October 6, 2010, 18:53

      Goodwood Park... you know, where we play hoverball. 9am Since our Saturday's are largely TEAM WODs...Please let us know if you plan on attending, so we can…

    • Get you some... by: rscfadmin

      October 6, 2010, 18:53

      Maybe we'll start inside, but let's take it outside... WOD: 2 laps 3 rounds: 5 pullups 10 pushups 15 squats... Then, 2 laps 3 rounds: 5…

    • Riley's first day at Red Stick CrossFit by: rscfadmin

      October 5, 2010, 18:52

      Skill: Pistols WOD: Begin: 50 situps 5 rounds of: 10 -180 degrees box jump burpees 10 USA KB Swings Finish: 50 situps Riley and I were VERY…

    • Parallel to the floor? by: rscfadmin

      October 4, 2010, 18:51

      You guys remember this day? what's wrong? y'all look tired.. the last 3 pictures...is that CrossFit? looks more like Yoga...what's up with…

    • You go, girl!  by: rscfadmin

      October 4, 2010, 18:50

      Can you find Matt's foot? SKILL: Hollow WOD: for time: 30 pushups 40 situps 50 squats 60 Russian KB Swing

    • What the heck are y'all doing? by: rscfadmin

      October 2, 2010, 18:50

      Saturday WOD Goodwood Park you know... where we play Hooverball... see you at 9:00am.

    • Does anyone know the "baby shark" song?  by: rscfadmin

      October 1, 2010, 18:48

      2-a-day? WOD: 150 squats for time... simple as that and for those of you, who are itching for a 2-a-day WOD 2: 10 rounds 15 deadlifts (135#) 15…

    • Going Strong  by: rscfadmin

      September 30, 2010, 18:30

      WillPower WOD "Riley G" 15 Heavy Thrusters 110/75# 5rds of (5 pushups, 10 zero count burpees, 15 box jumps) 10 Heavy Thrusters 5rds of (5 pushups,…

    • Our Precious "Sweet Potato"  by: rscfadmin

      September 29, 2010, 18:29

      She's here and we're back open on Thursday! Riley Gabrielle King September 27, 2010 5:31 pm 7 lbs 15.2oz 21 in

    • 3-2-1-GO! by: rscfadmin

      September 27, 2010, 18:28

      NO CLASSES TUESDAY OR WEDNESDAY Hey guys! We won't have classes Tuesday or Wednesday, but shortly we should have the hidden child in the photo at the…

    • Max Distance  by: rscfadmin

      September 27, 2010, 18:28

      Garrett taking it to the "max" on the rower at FGB5! WOD: Max distance sprints: 4 rounds: - Sprint as far as you can keep your fastest pace. - Rest 30…

    • SUNDAY WOD: REST!!! by: rscfadmin

      September 26, 2010, 18:27

      Team Red Stick, we raised 40 for FGB5!!! Now, that is one sweet shirt and one sweet photo! Thanks Josh for the shirts and Jim for the photos!

    • Thanks CrossFit NOLA, CrossFit Sulphur, TPG CrossFit and Geaux CrossFit by: rscfadmin

      September 26, 2010, 18:27

      Thanks CrossFit NOLA, CrossFit Sulphur, TPG CrossFit and Geaux CrossFit for coming out and joining us in the "fight". Our 5 gyms raised 81.00 for the…

    • Thanks to everyone volunteering, donating, offering a supporting word, and competing!  by: rscfadmin

      September 25, 2010, 18:26

      Go Team Red Stick! Let's do this! Team Red Stick, FGB5 Baton Rouge has raised 81 so far. You guys are awesome! After, Katelin reaches her goal,…

    • Are you in?  by: rscfadmin

      September 25, 2010, 18:25

      Fight Gone Bad 5 Baton Rouge - September 25, 2010 This post will stay at the top of the blog until September 25. Check the second blog post for WODs and…

    • Still no baby, just a beer belly... by: rscfadmin

      September 24, 2010, 18:25

      1 more day ‘til FGB5!!! Yes, we are opened today! Still no Riley. If you are participating in Fight Gone Bad V, or if your name is Kentucky, Meteorman,…

    • Nice Shorts!  by: rscfadmin

      September 23, 2010, 18:22

      Rest and Eat Clean Rest, Eat Right, Sleep, Stretch, Ice, Address Your Aches and Pains. If you are competing in Fight Gone Bad, this is your most important…

    • Heavy!  by: rscfadmin

      September 22, 2010, 18:22

      What is that dude doing in the back? WOD: 30 Clean and Jerk for total weight

    • "Marley"  by: rscfadmin

      September 21, 2010, 18:21

      So the results are in... First Place, goes to: Marley Elizabeth Kaesbauer DOB: 9/21/10 3:30pm 6lb10oz 20in Since this is my sister's baby...you…

    • "Barrett"  by: rscfadmin

      September 21, 2010, 18:20

      And second place goes to... Barrett Michael Bourke DOB: 9/21/10 8lbs 12 oz Now, that's a big beautiful boy! Since, he's a big boy, I guarantee it will be…

    • One of these days... by: rscfadmin

      September 21, 2010, 18:20

      And 3rd place goes to? Will it be Riley Gabrielle King? Y'all have all been asking about a baby poll... When will Riley be born? We have one going on on…

    • I believe I can fly!  by: rscfadmin

      September 21, 2010, 18:19

      Airborne Danielle! WOD: 3 rounds: 21 SDHP 15 Push Press 9 Box Jump

    • Lauren Rocks! by: rscfadmin

      September 20, 2010, 18:19

      Say Cheese! WOD: AMRAP 10 min: 10 Knees to Elbows 5 Russian Swings 10 Power Swings 15 American Swings

    • Wake up, you lazy bum!  by: rscfadmin

      September 19, 2010, 18:18

      Rest Day Dear Ryan- 6 hours of logs, that's cake compared to next Saturday's WOD! Glad you are participating in Fight Gone Bad 5! See you tomorrow- RSCF

    • 3-2-1-Go!  by: rscfadmin

      September 18, 2010, 18:18

      Saturday WOD: WOD: for time 25 pushups 50 situps 75 squats 2x if you are not competing in FGB5 next Saturday!

    • Friday by: rscfadmin

      September 17, 2010, 18:17

      Friday Surprise WOD No, Phil and Mark it is not... Drink beer for time. But, Mark, since you asked - here is a photo of you. I know you love to be in…

    • Official Information... by: rscfadmin

      September 16, 2010, 18:17

      Fight Gone Bad 5 Update!!! Hey guys - There has been some confusion as to the whereabouts and times of Fight Gone Bad 5 in Baton Rouge. The following informatio…

    • Active rest.  by: rscfadmin

      September 16, 2010, 18:16

      We've had some tough WODs lately. I'm starting to hear about plenty of aches and pains. Big day Friday and next Saturday is "FGB5". Let's work on recovery.…

    • You guys look tired!  by: rscfadmin

      September 15, 2010, 18:15

      There was this one time... WOD: 15 Thrusters 3 rounds of Cindy 10 Thrusters 2 rounds of Cindy 5 Thrusters 1 round of Cindy *if you don't have…

    • What do you fight for?  by: rscfadmin

      September 14, 2010, 18:15

      Why we're in the fight - Reason # 3. The video again covers reason # 2 of why we are in the fight... that is, FIght Gone Bad 5. However, it also covers…

    • Welcome Garrett...nice SDHP! by: rscfadmin

      September 13, 2010, 18:15

      What, a rower? Press: 5-5-5 Push Press: 5-5-5 Skill: Rowing Technique WOD: FOR FORM...not TIME 30 wallball (20/15#) 30 SDHP (75/55#)

    • Reason #2: Military, Law Enforcement, First Responders and their families - CrossFit Foundation!  by: rscfadmin

      September 11, 2010, 18:14

      Saturday 9-11 FREE WOD Where: USS KID - Downtown Baton Rouge When: (non traditional times) be there between 8:00 and 8:15am. Be prompt, if not early. The…

    • Danielle, you exhausted? by: rscfadmin

      September 10, 2010, 18:14

      "Black Jack" WOD: 20 Push Press ( M 75#, W 55#) 1 SDHP 19 Push Press 2 SDHP 18 Push press 3 SDHP 17 Push Press 4 SDHP 16 Push Press 5 SDHP 15 Push…

    • LIVESTRONG - one of the foundations that proceeds of FGB5 go to!!!  by: rscfadmin

      September 9, 2010, 18:13

      Why are we in the fight? Fight Gone Bad 5 Many of us are in the fight for different reasons... However, over the next couple of days, we will post videos…

    • Ladies... and gentlemen?  by: rscfadmin

      September 8, 2010, 18:12

      Welcome Lauren! LISTEN UP LADIES... First of all, check out the following site: RX Girls!!! Second, "Deadlifts and Dresses" is coming up. See…

    • Now that is one tough dude!  by: rscfadmin

      September 8, 2010, 18:11

      Elbows up! 5 Rounds for time: 20 sit ups 20 air squats 20 overhead lunges (use a PVC/Broom/etc.)

    • Y'all always make me smile!  by: rscfadmin

      September 8, 2010, 18:11

      Allen makes sure he opens those hips! WOD: 5 rounds for time: 5 Front Squat (M135#, W115#) 10 pushups 15 boxjumps (20in) Thanks "Mom" and "Dad"…

    • Oh, goodness... by: rscfadmin

      September 6, 2010, 18:11

      Oh goodness, what are we going to do with 2 of these? We soon shall see! let's see, Isabella said: "daddy's hat, mama's keys... "bye, bye". WOD: For…

    • What is Labor Day without a WOD?  by: rscfadmin

      September 6, 2010, 18:10

      "Bar Hoppin" anyone? "BAR HOPPIN" 10 DEAD LIFTS 50 BAR JUMPS 8 DEAD LIFTS 40 BAR JUMPS 6 DEAD LIFTS 30 BAR JUMPS 4 DEAD LIFTS 20 BAR…

    • What a group!  by: rscfadmin

      September 5, 2010, 18:10

      Enjoy the rest of Labor Day Weekend...be careful - be smart. If you are in town, we will see you tomorrow! WOD: 7 Rounds or Complete or as many rounds in…

    • THIS ONE WAS FUN!  by: rscfadmin

      September 4, 2010, 18:07

      PARK WOD - click for video What do you call a Triangle, 7 circular objects, and members of Red Stick CrossFit. Come to this Saturday's park WOD to find…

    • Don't forget to open those hips!  by: rscfadmin

      September 3, 2010, 18:07

      Nice Job, Gabe! WOD: 3 rounds with 1 minute rest between rounds: 1 minute of each: Wallball Box Jump Jump Rope KB Swing (USA) Followed by 1 mile…

    • He's Back! by: rscfadmin

      September 2, 2010, 18:06

      Well Done Today! WOD: AMRAP in 15 minutes (95/65#) (in the following order) 5 Thruster 7 Hang Power Clean 10 SDHP *=RX *Phil: 5 +3SDHP *Matt:…

    • Welcome Back, Phil by: rscfadmin

      September 1, 2010, 18:05

      Form over Time WOD: 15-9-4 Squat Clean Pushups Click for picture of times... were you at the box today?

    • Bumper Face  by: rscfadmin

      August 31, 2010, 17:21

      Guess who? WOD 10-9-8-7-6-5-4-3-2-1 for time: Pistol Squat Zero Count Burpees Tuck Jumps For Pistols: Advanced: do reps for each leg (ex. 10: 10…

    • Ouchy-Wawa... at least that is what Isabella would say! by: rscfadmin

      August 30, 2010, 17:20

      Perseverance WOD: 30 seconds work (sprint) - 30 second rest 4 rounds KB (USA) 4 rounds box jump 4 rounds knees to elbows Due to a dramatic…

    • Past to Present... it's been fun! by: rscfadmin

      August 28, 2010, 17:20

      Then and Now Pics!!! Whether you have been with us since day 1 or are new to the box, take advantage of everything and anything our program has to offer.…

    • Riley is on her way!  by: rscfadmin

      August 28, 2010, 17:20

      Saturday and Sunday Rest Days! Doctor's Orders - Rest Days - Riley is coming soon, but doctor would like her to at least wait another week. Remember to check…

    • Chris and Catherine  by: rscfadmin

      August 27, 2010, 17:19

      Today's WOD - borrowed from Oceanside CrossFit - Thanks Jeff! WOD Run 2 Miles For every minute it takes you to complete the 2 miles you owe - 10 Squats…

    • Jump!!!  by: rscfadmin

      August 26, 2010, 17:18

      How many of these do we have to do? WOD borrowed from mainsite: 5 rounds or AMRAP in 20 minutes 50 jump and touch (18in) 40 squats 30 situps 20…

    • Is that a 45, Javier?  by: rscfadmin

      August 25, 2010, 17:17

      The Pursuit of Virtuosity Hip Mobility / Squat and Clean Clinic

    • Yard Sale for a Cause!  by: rscfadmin

      August 24, 2010, 17:17

      Hey Guys - Just want to let y'all know that on September 18, 2010 there will be a yard sale, with all proceeds going to Erin's cousin, Bobby. Check your…

    • As Louise and Mark suffer in the background, Isabella says, "this is a piece of cake!"  by: rscfadmin

      August 24, 2010, 17:16

      SKILL: Clean Drills WOD: 10 rounds for time: 10 body builders 10 abmat situps For all of you members with kids (or soon to have kids) - don't forget…

    • Clearance!  by: rscfadmin

      August 23, 2010, 17:16

      Way to go! WOD: 21-15-9 SDHP (75/55#) P Press (75/55#) Box Jump

    • Wow, Tough Levee WOD! by: rscfadmin

      August 22, 2010, 17:15

      Rest Day Ok, so if your name is not Lance, Erin, Allen, Javier, Meteor Man, Amanda R., Matt, Jeff, or Aaron, here is your Sunday WOD (which is a lot easier…

    • These two ladies hit up the KB WOD Friday, which was skill work  by: rscfadmin

      August 21, 2010, 17:14

      -TGUs - followed by KB swings, knees to elbows, wallball, and boxjump. Saturday Park WOD - click for map For many of you, it is your last weekend…

    • WELCOME Chris and Ryan!  by: rscfadmin

      August 20, 2010, 17:13

      Chris - it's good to have in the box and back home safely. Thanks for your service! Ryan # 3, aka: "Sharky", "Sharkman" - welcome, neighbor!

    • Who loves CrossFit?  by: rscfadmin

      August 19, 2010, 17:12

      WOD: For Total Reps. AMRAP in 5 min of: 75/55# 5 P Cleans 5 Ft Squats 5 P Press 1 min rest AMRAP in 5 min of: 25 KB (USA) 53/35# 5…

    • Surprise!  by: rscfadmin

      August 19, 2010, 17:12

      Surprise Kettlebell WOD 4:30pm Aug 20, 2010 There will also be a Saturday WOD at 9am - Location TBD. Shoot us a text if you plan on attending…

    • Maybe we should have a 4:30 KB WOD on Friday?  by: rscfadmin

      August 18, 2010, 17:11

      Nice H2H, Dustin! Core Work: 3 rounds: 1:00 minute plank 10 perfect squats (concentrate on form) 30 second handstand (not head-stand) 20 full-body/abmat…

    • Tough Mike by: rscfadmin

      August 17, 2010, 17:04

      Look out Michael is as tough as nails Heavy: Deadlift 81% 5-5-5-5 WOD: AMRAP of 5 pushups 10 zero count burpees 15 squats

    • Welcome Don - Nice American Swing!  by: rscfadmin

      August 16, 2010, 17:02

      Power breathing is used on your exhale, and Jeff Martone, owner of Tactical Athlete says it best: "Rather than exhaling all of your air at once, forcefully…

    • Now that looks like fun!  by: rscfadmin

      August 16, 2010, 17:02

      All of this at 7:15am? 30 Knees to Elbows 30 Squats 20 Knees to Elbows 20 Squats 10 Knees to Elbows 10 Squats Run 1,590m Jared: 14:53 Javier:…

    • Photo from last Hooeverball WOD...where is the ball?  by: rscfadmin

      August 14, 2010, 17:01

      Saturday Park WOD with Geaux CrossFit WOD info: 9am Goodwood Park - Hooverball See map. BBQ to follow- bring your own meat and drinks. Check…

    • Power by: rscfadmin

      August 12, 2010, 17:00

      Make sure you calculate the weight correctly before trying to Clean - or for that matter - before you do any CrossFit WODs. 195 is a lot more than 155.…

    • Kettlebells!!! by: rscfadmin

      August 11, 2010, 16:59

      Welcome Allen! Warmup- 6x5 Military Press WOD: For time: 10-8-6-4-2 1 arm KB swing situps 2-4-6-8-10 1 arm KB swing situps

    • What... same WOD 1 week later?  by: rscfadmin

      August 10, 2010, 16:58

      It is stepping out of the norm for us to repeat a workout so soon, but isn't that CrossFit? Stepping out of the norm? WOD: 5 minute "Cindy": for…

    • That was exhausting... even to watch! by: rscfadmin

      August 8, 2010, 16:57

      Saturday Results and Sunday WOD 4 rounds: Katelin: 421 reps Phil: 426 reps Lance: 577 reps Amanda: 488 reps (sub mb for KB military press, tire flip…

    • Core Strength Monday... Rope on Tuesday? by: rscfadmin

      August 8, 2010, 16:57

      Core Work: 4 rounds: 30 sec plank 30 sec bottom squat 30 sec 45 degree situp position 30 sec superman

    • 10-9-8-7-6-5-4-3-2-1  by: rscfadmin

      August 7, 2010, 16:56

      WOD LSU LAKES off of Stanford 9:00am.

    • Happy Birthday to the dad and husband of the year... we love you!  by: rscfadmin

      August 7, 2010, 16:55

      Lance's Birthday "Party"! Who: You, if you dare... What: WOD featuring special guest, "Hannah Montana" When: August 7, 2010 - 9:00am Where: LSU…

    • Hopefully we don't feel like this after dinner! by: rscfadmin

      August 6, 2010, 16:55

      WOD and Paleo Iron Chef Party WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing Box-Jump Burpees IRON CHEF PALEO PARTY: We will divide into teams after the 4:30…

    • Yum!!!  by: rscfadmin

      August 6, 2010, 16:54

      Iron Chef Paleo Results... -20 per person... Team 1: Appetizer and Entree - Green and Pecan Guacamole - avocado, tomatoes, pecan, lime, sea-salt Stuff…

    • "The Bear Complex" by: rscfadmin

      August 5, 2010, 16:54

      WOD: For total moved. 5 rounds - 7 cycles: Power Clean Front Squat Push Press Back Squat Push Press Rest as needed between rounds. Do not put bar…

    • Y'all look tired! by: rscfadmin

      August 4, 2010, 16:53

      Welcome: Jared, Dustin, and Josh WOD: 10 pullups 10 squats Run 6.5 km 10 pullups 10 squats Who can think of a great place to do this in town? A…

    • Cindy, Karen, and Clean?  by: rscfadmin

      August 3, 2010, 16:52

      Now look who is airborne! WOD: 5 minute "Cindy": for rounds 5 pullups 10 pushups 15 squats Half "Karen" 75 wallball or AMAP in 5 minutes 3…

    • Only RSCF brings out the pearly whites!  by: rscfadmin

      August 3, 2010, 16:52

      Good to have you back, Mark!

    • That ponytail is airborne...  by: rscfadmin

      August 2, 2010, 16:51

      Flying girl! WOD: 5 rounds of: 3 min. AMRAP of: 10 boxjumps
15 pushups
20 squats 1 min. rest between each AMRAP. But, I can't make it to the…

    • Lead with the hip...  by: rscfadmin

      August 1, 2010, 16:50

      Girl Power! WOD: 4 rounds for time: 400 meter run 20 squats 25 situps Tip of the day: "The properly executed Kettlebell swing decompresses…

    • Burpees are also scaleable... but I am not sure what is going on here... by: rscfadmin

      July 31, 2010, 15:02

      Main site WOD: WOD: 6 rounds for time of: 
Run 400 meters
 25 Burpees

    • Awesome Work! by: rscfadmin

      July 30, 2010, 15:01

      There is something wrong with this picture... WOD: for time (time is called at 25 minutes) 15 deadlift (190#) 20 box jump 25 wallball Ok, so Taylor…

    • Phil meets Fran! by: rscfadmin

      July 29, 2010, 15:00

      WOD: Fran" 21-15-9 Thruster (95/65#) Pullups * = RX and no assist Danielle: 6:48 (35#/green - almost a 12 minute improvement) Phil: 11:16 (blue) Ry…

    • "Hannah Montana" WOD... What?  by: rscfadmin

      July 28, 2010, 14:59

      aka "Deck of Cards" - # of Cycles = per person Hearts = Boxjump Spade = Situp Diamond = Knees to Elbows Club = Kettlebell Swing (American) Wild =…

    • This one will come up again soon!  by: rscfadmin

      July 27, 2010, 14:59

      "The Chief" WOD: 5 cycles of 3 minute work/ 1 minute rest 3 Power Clean (135#/95#) 6 pushups 9 squats * = RX * Phil: 17 rounds + 16 * Javier: 14…

    • Thumbs up!  by: rscfadmin

      July 26, 2010, 14:58

      Options for a WOD and a Rest If you didn't due Saturday and Sunday's WOD, do both as your WOD today. If you did, good for you - take it easy! We…

    • Pose Running is how our bodies are designed to run!  by: rscfadmin

      July 25, 2010, 14:56

      Now that is pose running... WOD: Choose ONE of the following sports: 80% for the first half, 90% for the last half. Swim: 400 meters Bike: 10…

    • Focus on Form... break it down!  by: rscfadmin

      July 24, 2010, 14:56

      Long Cycle Burpee WOD: 50 rounds of: 1 squat 1 pushup 1 situp 1 superman 1 tuck jump Tuck jump (jump and bring knees to chest) Superman (lie…

    • Matt is the Wallball Beast!  by: rscfadmin

      July 23, 2010, 14:55

      "Kelly" HEAVY: 71% Max Deadlift 5-5-5-5 WOD: 3 rounds of "Kelly" for time: (with a little longer run) 530m run 30 wallball (20/10) 30 boxjump…

    • Way to go!  by: rscfadmin

      July 22, 2010, 14:55

      Sorry for the late update WOD: 30 Clean and Jerk for time Javier: 135# 8:01 Danielle: 55# 8:22 Matt: 115# 8:45 Phil: 95# 3:41 "Kentucky" - technique

    • Kentucky (the person) Rocks!  by: rscfadmin

      July 22, 2010, 14:54

      Let's do this one, guys! Food For Thought WOD: 5 rounds of: 3 minute AMRAP: 15 squats
10 pushups
15 situps 1 minute rest between each AMRAP

    • Taylor, does counting make you sweat that much? by: rscfadmin

      July 19, 2010, 14:54

      Amanda H. aka "Kentucky" hammers them out! WOD: for total reps: 3 rounds with 1 minute of rest between each round: 1 minute of: Kettlebell SDHP Kettle…

    • Scroll through archives to read about minimalist shoes! by: rscfadmin

      July 19, 2010, 14:53

      Katelin's new kicks. We can't wait ‘til August when we get to see them in the RSCF box! WOD: for time: 530m run 4 rounds: 5 pushups, 10 situps, 15…

    • Rest and Checkout the CrossFit Games!  by: rscfadmin

      July 18, 2010, 14:52

      Follow this link to the CrossFit Games!!! A lot of cool action in the archives from the past few days! We will be training hard this week - so rest up!

    • Floating down the river... by: rscfadmin

      July 17, 2010, 14:51

      We won't be using the tires... but we will be... This Saturday's WOD will be a little different. We will meet at 7:00am at the Pilot in Denham Springs and…

    • Yummy!  by: rscfadmin

      July 17, 2010, 14:50

      Thanks Danielle, for the helpful Paleo Recipes PDF Danielle found a paleo recipe PDF courtesy of www.liveprimal.com. We now have it under links on our…

    • Big WOD yesterday. by: rscfadmin

      July 16, 2010, 14:49

      Mobility/Recovery/Skill Work today. Tubing or Scattered Thunderstorms tomorrow? Mobility and Recovery Clinic Skill work: Clean and Jerk

    • Box Jumps, again? Danielle and Katelin's Favorite!  by: rscfadmin

      July 15, 2010, 14:48

      "Filthy 50" WOD: For time: 
50 Box jump 
50 Jumping pull-ups 
50 Kettlebell swings 
Walking Lunge- 50 steps 
50 Knees to elbows
 50 Push…

    • Good Times by: rscfadmin

      July 13, 2010, 14:45

      What's going on here? Watch video to find out.

    • Big Sho by: rscfadmin

      July 13, 2010, 14:44

      Big Sho and "The Kid" WOD: for reps 1/2 Tabata Box Jump (24in) 1 minute Body Builders (35#) 1/2 Tabata Box Jump (24in) 1 minute Body Builders…

    • Who - Ha!  by: rscfadmin

      July 13, 2010, 14:42

      "The Mark" goes on vacation. We're all jealous! "The Mark" demonstrates a fitness tip: "Don't forget to work when you workout." - Lance King Enjo…

    • Welcome Angela!  by: rscfadmin

      July 12, 2010, 14:42

      Tip of the Day: " For fitness: choose low tech solutions over high tech gimmicks." -Lance King

    • Way to Rock It!  by: rscfadmin

      July 12, 2010, 14:41

      MetCon WOD #1: For time or as much completed in 15 minutes Begin and end with 25 KB swings (53/35) 10 rounds: Push press (65/45) Situps Squats * =…

    • WOD by: rscfadmin

      July 11, 2010, 14:40

      WOD: 10 rounds Plank (30 seconds) Bottom squat (30 seconds) Welcome to the RSCF family, Phil.

    • A pic of Matt from last Saturday's WOD at our house  by: rscfadmin

      July 11, 2010, 14:39

      Starting this week our afternoon class times will change. All of our new times will be: 7:15am 8:00am 9:00am 4:30pm 5:30pm 6:30pm Hopefully,…

    • What... another part of the levee?  by: rscfadmin

      July 10, 2010, 14:38

      Saturday .00 WOD: 9am Downtown Baton Rouge Levee Info: We will meet at the top of the levee by the fountains between the USS KID and the LASM…

    • This was a fun one! by: rscfadmin

      July 10, 2010, 14:37

      Downtown Baton Rouge Levee WOD Teams of 6: Get the following items up the levee with only 2 teammates moving up the hill at a time: 2x 48lb water…

    • Assisted Pull-ups, Body Rows, Jumping Pull-ups, Kips... Oh, so many progressions - which do you do? by: rscfadmin

      July 9, 2010, 14:36

      Lunges again... Javier's favorite! WOD: Walking lunge 100 ft. 
21 Pull-ups 
21 Sit-ups 
Walking lunge 100 ft.
 18 Pull-ups 
18 Sit-ups …

    • DIY WOD? by: rscfadmin

      July 7, 2010, 14:35

      WOD: 3 rounds: 50 walking lunges 50m farmers carry 50 jumping jacks For the farmers carry: use whatever object you want - gallon jugs, laptop bags,…

    • Way to go! by: rscfadmin

      July 7, 2010, 14:34

      10-9-8-7-6-5-4-3-2-1 WOD: 10-9-8-7-6-5-4-3-2-1 Wall ball (20/10) Burpees *= RX Mary: 9:52 Maria: 10:49 *Javier: 11:06 Danielle: 11:23 Shampe…

    • Welcome Keidrick!  by: rscfadmin

      July 5, 2010, 14:33

      "The only easy day was yesterday." WOD: you can do this from home, so no excuses :o) 3 Rounds: 10 Push Ups 20 Sit-ups 30 Tuck jump Tuck…

    • Congrats Ana and Max on your beautiful baby girl!  by: rscfadmin

      July 5, 2010, 14:32

      "Ana Paula" 6lb14oz 19.7in So, on July 2, Ana's WOD was natural delivery for time. Her water broke at 2am and Ana Paula was born at 6:48pm. Man, that is a…

    • July 4th - a time to remember...  by: rscfadmin

      July 4, 2010, 14:31

      A July 4th Contest to support our troops! Ok, guys... we were forwarded an e-mail/link from Dick Stevens and Family, and we have an idea. This is what the…

    • We asked Ryan D. for no rain!  by: rscfadmin

      July 3, 2010, 14:30

      Saturday Members Only WOD - Back to our roots! Details: 10:00 AM - 'til at Erin and Lance's house. Hangout/grill and swim after. BYOB and BYOM…

    • "A CrossFit Mile" Mobile Uploads and results by: rscfadmin

      July 2, 2010, 14:29

      I thought this was supposed to be an easy WOD... Danielle: 19:31 (and she lapped someone twice!) Javier: 22:55 Amanda: 26:42 Matt: 38:50 Way to go! It…

    • It's been a big week at RSCF... let's save the hands and wrists :o)  by: rscfadmin

      July 2, 2010, 14:29

      "A CrossFit Mile" WOD: For time: 10 squats, 10 pushups, 10 burpees THEN... 4 rounds of: run 100 m 10 squats run 100 m 10 pushups run 100 m 10…

    • If young children are in the gym, "growl" instead of saying what you really want to say!  by: rscfadmin

      July 1, 2010, 14:27

      "The Bear Complex" This is one cycle: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Do cycle seven times for one round.…

    • Welcome to RSCF by: rscfadmin

      June 30, 2010, 20:21

      Welcome Warm up: Tires Skill: Tires WOD: Tires (What?!) Lance welcomes himself back from vacation with yesterdays WOD. Welcome back Amanda. Mark, hell…

    • WOW, what a WOD!  by: rscfadmin

      June 29, 2010, 20:20

      Tough one... and Ana is doing it at 38 weeks pregnant? WOD: 25-5-20-10 Pullup Squat Pushup KB Swing (53/35#) Push press/Jerk (75/55#) *=RX *Max:…

    • CONGRATS AMANDA!!!  by: rscfadmin

      June 29, 2010, 20:19

      Amanda passed her CrossFit Level 1. She is the one on the right (next to the guy in the uniform).

    • Good Job Today!  by: rscfadmin

      June 28, 2010, 20:18

      A Short and Sweet Monday WOD and an overdue RSCF obstacle video WOD: 5 rounds for time: 5 SDH (95/65#) 5 pushups * = RX *Max: 1:42 Mark:…

    • The Kings are back!  by: rscfadmin

      June 27, 2010, 20:18

      Training Monday - Saturday!!!! Well, unfortunately, I (as in Erin) have to go to work Monday - Wednesday. So, I may only be able to make it to the PM classes. …

    • 100 - 100 - 100  by: rscfadmin

      June 26, 2010, 20:17

      We can't wait to get back! WOD: For time: 100 Squats 100 Pushups 100 Situps If you weren't lazy today ...post times to comments. If you were lazy…

    • Wee!  by: rscfadmin

      June 26, 2010, 20:17

      Vacation - Isabella's Addiction! Isabella and Aislin will miss this slide... back on the road tomorrow... hopefully we will have a sleeping 17 month old for…

    • The Rope... by: rscfadmin

      June 25, 2010, 20:17

      So, while we are swimming... WOD: Run 1 Mile Stop every 20 seconds and do 10 pushups. How many pushups did you complete and what was your final time?

    • Javier, why do you look so tired?  by: rscfadmin

      June 24, 2010, 20:16

      Surprise... there will be a CrossFit class at 4:30 Today and Tomorrow. WOD: 5 cleans 5 push press 5 push ups Every minute on the minute for 20…

    • Vacation... Vacation... Vacation  by: rscfadmin

      June 23, 2010, 20:15

      Argh Verizon Wireless!!! Ok guys... so our cell phones (all 3 of them - including the business phone) seem to work SOMETIMES!!! Verizon put us on priority and…

    • We need your help! by: rscfadmin

      June 22, 2010, 20:15

      We were recently asked to describe our program in 1 word... So, please help us - what word would you use to describe RSCF? Post comments below.

    • Hip Prep  by: rscfadmin

      June 22, 2010, 20:14

      Wednesday we will have AM classes only and will be closed until next Monday. While we are on vacation, we will post some DIY bodyweight WODs. WOD: For…

    • Sorry for the late entry!  by: rscfadmin

      June 21, 2010, 20:14

      Monday's WOD Sorry for the late entry. WOD: Deadlift 1-10-1-20-1-30-1 Totals: Javier: 13,380lb Ryan: 12,500lb Taylor: 6,720lb Mark: 5,540lb Daniel…

    • Some Pics from the week  by: rscfadmin

      June 20, 2010, 20:13

      Sunday's WOD: 3 Rounds for time: 30 Push Ups 40 Sit Ups 50 Squats Happy Fathers Day to all dads and dads-to-be. A special thank you to our dads-…

    • Goodwood Park WOD by: rscfadmin

      June 19, 2010, 20:12

      Saturday WOD Hoover Ball and more... WOD: RSCF Hoover Ball (rounds to 5 pts) (like volleyball -except you throw medballs. We used 10, 15, 20lb…

    • Jeff Gorumba, Oceanside CrossFit  by: rscfadmin

      June 19, 2010, 20:10

      So, what was Friday's big surpise? Jeff Gorumba (shown in red t-shirt), from Oceanside CrossFit trained the lucky few at the 4:30 KB class. Warmup: Pl…

    • Here is the original RSCF t-shirt... what will the next one be? by: rscfadmin

      June 19, 2010, 20:09

      VOTING IS NOW CLOSED!!! Thank you for all of the great ideas. We will let you know at tomorrow's WOD what the winning slogan will be. If you didn't…

    • Can you find your feet?  by: rscfadmin

      June 19, 2010, 20:08

      We have a winner. Matt will be awarded a free shirt for his idea, and our new slogan... "Welcome to Red Stick CrossFit, now lose the shoes." Thanks…

    • Ok, so scratch the Turkish Getup WOD for today NEWS FLASH!!!! by: rscfadmin

      June 18, 2010, 20:07

      WOD will no longer be TGUs. There will be a special surprise in store for all who come to today's 4:30 KB class...come and find out for yourself! See…

    • Thanks for your service, Chris! by: rscfadmin

      June 18, 2010, 20:06

      That pictured doesn't look like RSCF... Red Stick CrossFit is everywhere!!!! In the pictures shown, Chris, a friend of RSCF who is serving in Iraq plays on…

    • Go Taylor!  by: rscfadmin

      June 17, 2010, 20:06

      HEAVY: Shoulder Press 3-3-3 WOD: AMRAP in 10 minutes 5 hanging power cleans 5 push press 5 squat Paleo Blueberry Pancakes 1 cup of almond flour 4…

    • Gaye Rocks!!!  by: rscfadmin

      June 16, 2010, 20:05

      Meet Gaye WOD: 4 rounds 10 lunges 20 situps 30 squats Everyone at RSCF comes with "something"... whether it is a knee injury, a back injury, a…

    • Box Jumps, Deadlifts, Pushups, and Run?  by: rscfadmin

      June 15, 2010, 20:05

      WOD: for time 400m run_______ 7 rounds: 5 deadlift (135/95#) 13 pushups 9 boxjumps______ 400 m run * = as perscribed Joe: 14:37* Katelin: 19:14* Jav…

    • 5 x 5  by: rscfadmin

      June 14, 2010, 20:04

      Red Stick CrossFit Welcomes: Mark (pictured), Taylor, Shampella, and Mary - Nice to have y'all on board! WOD: 5 rounds of 5 Front Squat for Total…

    • The ball is made for kicking...not chasing by: rscfadmin

      June 13, 2010, 20:03

      RSCF Soccer Results Saturday's Winners: A total of 4 points and 40 burpees: Katelin, Carl, Mark, Danielle Saturday's Unfortunate Whos: A total…

    • Click to view Red Stick CrossFit "Soccer" Video by: rscfadmin

      June 13, 2010, 20:03

      Click to view Red Stick CrossFit "Soccer" Video

    • What two WODs in one day? by: rscfadmin

      June 11, 2010, 20:00

      The norm for some... a treat for others... and a nightmare for a few... WOD #1: 3 rounds for time: Team Medball over/under (20/10) 3x Team Medball…

    • Hills or no hills? Mud or no mud?  by: rscfadmin

      June 11, 2010, 19:59

      WOD: Red Stick CrossFit "Soccer" - all terrain and Highland Road Park. No out of bounds (except ditch) and you can score from in front or behind goal. When…

    • Oh, the things we use tires for... by: rscfadmin

      June 10, 2010, 19:59

      Painting, Squating, Hitting, Jumping, Rolling, Dragging, Hiding Drinks (Ryan and Isabella), and the list goes on.... WOD: 5 rounds Tire Flip/Box Jump Rope…

    • Who are these guys?  by: rscfadmin

      June 9, 2010, 19:58

      WOD: 10 Planks (in one sitting) and 100 Burpees (throughout the day) Plank: Hold yourself at the top of the push up position for 15 seconds (focus on…

    • Tuesday WOD "Fran" by: rscfadmin

      June 8, 2010, 19:57

      SKILL: Clean WOD: 21-15-9 Thruster (95/65lb) Pullups Life is busy... SLOW DOWN!!! and stop forgetting the camera and camera cord!

    • Monday Afternoon KB class and Tuesday Morning "Fran" by: rscfadmin

      June 8, 2010, 19:56

      "FRAN" times: Javier 9:43 Alec: 10:30 Jacob: 10:35 Katelin: 15:04 Danielle: 18:54 Monday and Tuesday Pics

    • Uh oh... look out!  by: rscfadmin

      June 7, 2010, 19:55

      Tabata KB and more... WOD: Slamball (20/10lb) KB- SDHP (53/35lb) Squat KB - Power swing (53/35lb) Great Job Ana, Javier, Matt, and Katelin...…

    • Rest Day - or play a sport day!  by: rscfadmin

      June 6, 2010, 19:54

      New Red Stick CrossFit shirts are coming soon, and we need your help! We are looking for clever quotes, "smart alec" comments, or catchy phrases that…

    • Indoors and Outdoors  by: rscfadmin

      June 5, 2010, 19:53

      Obstacle Course Well, despite the false weather report - we had an awesome WOD today! "A Team" vs. "More Awesome Team" Tires... Rings... Gym Mats...…

    • Rain, and Lightning and Indoors- Oh My!  by: rscfadmin

      June 5, 2010, 19:53

      Oh, Darn... I guess our WOD will be at the gym - 3057 Government St. Baton Rouge, La 9:00am at the gym... see you all there. Well, except for the ones…

    • Rain, Rain, Go Away by: rscfadmin

      June 5, 2010, 19:52

      ...if you don't -they may make us do more box jumps! It's that time again... finally, another .00 park WOD WOD: You know the drill... you have to come…

    • Lance, Jeff, Ryan, and Alec Roll!  by: rscfadmin

      June 4, 2010, 19:50

      Red Stick CrossFit After Hours... Just for Fun... WOD: 10 min AMRAP: 5 knees to elbows 10 pushups 15 squats Javier: 8 rd Danielle: 5…

    • Lose the Shoes  by: rscfadmin

      June 3, 2010, 19:48

      If they aren't "minimalist" shoes... we may have you lose them. SKILL WORK: Mobility/Recovery WOD: "Squat Clinic" 25 box squats 25 air squats 25…

    • What do you call a big iron ball with a handle?  by: rscfadmin

      June 2, 2010, 19:47

      RSCF Welcomes - Danielle and Alec - Great Job on Tuesday's WOD! WARMUP: PVC roll 16 mountain climbers 16 wall ball 200m run 100ft overhead lunge…

    • Back to the Box  by: rscfadmin

      June 1, 2010, 19:45

      Jacob is moving the weight so fast, you can hardly see the barbell! WOD: "Grace" Clean and Jerk 135lb (30reps for time Joe: 4:26 Jaiver: 7:35…

    • Red Stick CrossFit Memorial Day WOD  by: rscfadmin

      May 31, 2010, 18:23

      RSCF's Memorial Day WOD Video Red Stick CrossFit is closed for Memorial Day in remembrance of all of the fallen soldiers and in appreciation for our…

    • Wake up - Katelin overcomes her fear of the box jump!!!  by: rscfadmin

      May 30, 2010, 18:22

      Ok, your rest is over... WOD: 5 rounds of: 10 burpees (Katelin - this is much less than 150) 20 box/bench/stair jumps (Andrew - this is much less than…

    • What, No Bodyweight WOD? by: rscfadmin

      May 29, 2010, 18:21

      What, a rest day? We had some tough Hero WODs yesterday. So, we are not posting a WOD today. Give your body a day of rest... even those of you that like to…

    • In the remembrance of the fallen...  by: rscfadmin

      May 28, 2010, 18:20

      RSCF is closed on Monday, May 31 for Memorial Day CrossFit has a long tradition of remembering those brethren, who have paid the ultimate price - so that…

    • Glad to have these two as part of the RSCF family! by: rscfadmin

      May 27, 2010, 18:20

      Y'all look good without the sweat! Hey look, Ryan and Javier clean up nice! Heavy: 81 % Max Deadlift 5 x 3 WOD: (Total Reps for Score) 1 minute…

    • Ana demonstrates a scaled Turkish Get Up by: rscfadmin

      May 26, 2010, 18:19

      RSCF Welcomes Ana! Can you do CrossFit if you are pregnant? Not only is Erin, RSCF Kettlebell trainer, pregnant, but Ana, RSCF's newest member is expecting…

    • WHAT'S WITH ALL THE LONG WODs?  by: rscfadmin

      May 26, 2010, 18:19

      Nephew and Future CrossFitter, Jon Patrick 6lb 5.8oz - Congrats Parrish and J! We've had a lot of long WOD's lately. Great job, all of you, for pushing…

    • Body Builders? by: rscfadmin

      May 25, 2010, 18:18

      Tuesday, May 25 WOD: On Monday, Javier, Katelin, and Lanie (not shown) perform the TGU for the first time. On Tuesday, they will... WOD: 3 rounds…

    • They're back!!! by: rscfadmin

      May 24, 2010, 18:16

      Monday May 24 WOD: Warm-up: 5 rounds: 2 Arm Bar Stretches (hold 3-5 seconds) 1 Turkish Get Up WOD 5 rounds of 5 reps for time: KB Squat…

    • A wise man is strong by: rscfadmin

      May 23, 2010, 18:16

      "A wise man is strong; yea, a man of knowledge increases strength." Proverbs 24:5 Long Cycle Burpees 50 rounds of: 1 squat 1 pushup 1 situp 1…

    • So, if you aren't resting...  by: rscfadmin

      May 22, 2010, 18:15

      RSCF Welcomes Andrew - Awesome Job on Friday's WOD! WOD: "Griff" For time: Run 800m Run 400m backward Run 800m Run 400m backward

    • Matt pushes through with a positive attitude every time...  by: rscfadmin

      May 21, 2010, 18:14

      Y'all (or "you guys"... for our Yankees) Rock! Hey guys, it's Erin. Just wanted to say, "y'all are doing awesome!" I am very impressed with everyone's…

    • TGIF  by: rscfadmin

      May 20, 2010, 18:12

      Origin of burpees... Heavy: Deadlift - 5-5-5-5-5 78%max WOD: 21-15-9 Thruster 95/65lb Broadjump burpees (bumper to bumper) Javier: 22:14 Katelin…

    • It's good to have our Jency back  by: rscfadmin

      May 19, 2010, 18:11

      30 yard line WOD WOD 3 rounds for time: 30yd bear crawl 30yd lunges 30yd burpee jumps - (jump forward)

    • Cole is the Man... Stand tall, brother.  by: rscfadmin

      May 19, 2010, 18:09

      Skill: Snatch WOD: "Karen" For time 150 Wall-ball 20/10lb Javier: 9:41 Jency: 10:08 Katelin: 10:21 Jacob: 10:31 Ryan: 16:07 Matt: 18:11 Way…

    • Let's do this... by: rscfadmin

      May 18, 2010, 18:10

      Cutie and the Beasts.. As Lance and Jeff struggle on in misery, Isabella smiles and thinks: "Ha, they'll never beat my time!" WOD: 5 rounds for time…

    • WOD: by: rscfadmin

      May 18, 2010, 18:09

      30 HSPU(handstandpushups) sub double KB press 40 Pull-ups 50 KB swings 60 sit-ups 70 burpees 26:43 Javier 30:30 Katelin Still Smile'n... . must be…

    • Going Strong  by: rscfadmin

      May 17, 2010, 18:07

      Heavy, Heavy, Heavy Heavy: Work up to 1 rep max Jerk in 5 sets or less. WOD: 3-3-3 Jerk Heavy: Work up to 1 rep max Deadlift in 5 sets or…

    • Rest or... by: rscfadmin

      May 16, 2010, 18:05

      Another Bodyweight WOD 
 
As many rounds as possible in 12 minutes: 10 pushups 15 situps 20 walking lunges

    • Sorry for the late post  by: rscfadmin

      May 15, 2010, 18:04

      The pullup station... not quite finished, but soon!!! Ok, since we didn't post a WOD this morning, Amanda made one up for herself - here is the challenge: 4…

    • Great Job Everyone!  by: rscfadmin

      May 14, 2010, 18:02

      May 14 WOD Heavy: Front Squat 5-5-5 WOD: 21-15-9 For time Sumo Deadlift Highpull (95/65lb) Box jumps Great Job! Ryan 6:03 Jacob: 6:09 Misty:…

    • Bodyweight WOD by: rscfadmin

      May 13, 2010, 18:01

      May 13 WOD - click for video 5 rounds 100 jumping jacks 100 mountain climbers

    • May 12 WOD by: rscfadmin

      May 12, 2010, 18:00

      Tabata Intervals Wallball Sledgehammer Swings Bottom to Bottom Squats

    • OOPS!  by: rscfadmin

      May 12, 2010, 18:00

      E-mail Issues Hey guys - not everyone is receiving our reply e-mails. If you expecting an e-mail reply from us and have not received it, please let us know…

    • Awesome Job  by: rscfadmin

      May 12, 2010, 17:59

      Awesome Job - Jake, Ryan, and George!

    • Yay, Kettlebells - my favorite!  by: rscfadmin

      May 11, 2010, 17:59

      Overhead lunge (weighted PVC - 100 ft) 10-9-8-7-6-5-4-3-2-1 KB - American Swing KB - military press (each arm) Overhead lunge (weighted PVC -100 ft) Don'…

    • Life is good...  by: rscfadmin

      May 10, 2010, 17:58

      So, the verdict is in... Come September, there will be an Aislin, Isabella, and the newest addition "Gabrielle Riley"! Oh, what shall we do with another…

    • Frame for Our New Pull-up Station by: rscfadmin

      May 10, 2010, 17:55

      May 10 WOD 3 rounds: KB farmers carry 100 ft 1 minute abmat situps KB farmers carry 100 ft 1 minute pushups KB farmers carry 100ft 1 minute squats

    • This Friday - Ryan, Aaron, and Matt tear up "The Chief"!  by: rscfadmin

      May 9, 2010, 17:54

      Rest, if you wish... or do the following... 8 rounds: Handstand 30 seconds (use wall as needed) 10 squats Happy Mother's Day to 2 of the best moms…

    • We love the levee!  by: rscfadmin

      May 8, 2010, 17:53

      Saturday May 8 WOD - click to watch 14 second video PARTNER WOD FOR TIME: Moving med-ball throws (100 ft) Run up levee
50 KB swings Run down levee…

    • Friday May 8 by: rscfadmin

      May 7, 2010, 17:52

      WOD... start of pull up bar station... and Hot Art, Cool Nights... busy day!!! Aaron takes off his athletic shoes - to allow his feet be feet. WOD "The…

    • Live Music, Art, Friends, Family, Strangers... what a night!  by: rscfadmin

      May 7, 2010, 17:51

      Hot Art, Cool Nights was lots of fun! Thanks Michael, Ben, and Erin for the awesome music and Zach for the great paintings! We enjoyed having you guys…

    • May 6 WOD  by: rscfadmin

      May 6, 2010, 17:49

      Speed WOD For time: 50 squats 40 burpees 30 walking lunges 20 sit-ups 10 push-ups Work steady and fast straight through the list. Do not…

    • Yah... it looks like good weather!  by: rscfadmin

      May 6, 2010, 17:48

      Saturday May 8 WOD - LSU Levee - Click for Map Come and join us at 9:00am at the LSU levee by the flag poles. If for some reason it is really bad weather -…

    • May 5, 2010  by: rscfadmin

      May 5, 2010, 17:48

      Cinco de Mayo WOD 5 rounds: 5 deads 5 hanging power cleans 5 push press 5 front squats Increase load each round. Rest between rounds as needed.

    • Tuesday...  by: rscfadmin

      May 4, 2010, 17:47

      May 4 WOD

    • Busy Monday  by: rscfadmin

      May 3, 2010, 17:47

      May 3 WOD WOD: 10-9-8-7-6-5-4-3-2-1 180° box jump burpees overhead squat pushups

    • Finally May  by: rscfadmin

      May 2, 2010, 17:46

      A day of rest Today, take it easy, recover from the weekend and get ready for the week ahead. It's finally May - summer is approaching! Diet is a major…

    • Grand Opening WOD by: rscfadmin

      May 1, 2010, 17:46

      We had a great turnout for the Grand Opening WOD! Thank you! FILTHY 50 50 Wallball 50 box jumps 50 sledge hammer swings 50 KB swings Great Job…

    • May 1, 2010 WOD Info by: rscfadmin

      May 1, 2010, 17:45

      Join us for our Grand Opening - This Saturday's open WOD will be at our new box - 3057 Government St. WOD will be at 9:00 am. We will be hanging out…

    • Grand Opening  by: rscfadmin

      April 30, 2010, 17:36

      One more day... Tomorrow is our Grand Opening at our new box 3057 Government St in Baton Rouge. Workout of the Month... OPEN A GYM!!!

    • The Bear  by: rscfadmin

      April 29, 2010, 17:35

      WOD - The Bear Complex - Click picture to see video. 5 rounds of 7 cycles of the following moves before putting bar down: Power Clean Front Squat …

    • Hero WOD Daniel. by: rscfadmin

      April 28, 2010, 17:34

      Skill: pull-ups WOD: "Daniel" 50 pull-ups (we subbed for sit-ups today) 400m run 95lb thruster 21 reps 800m run 95lb thruster 21 reps 400m run 50…

    • April 27 WOD  by: rscfadmin

      April 27, 2010, 17:33

      I wouldn't want to get on her bad side... Heavy: ft squat 10-5-4-3-2-1 press/pushpress 10-5-4-3-2-1 Skill: sledgehammer WOD: As many rounds as…

    • Great Job Alicia and Christy!  by: rscfadmin

      April 26, 2010, 17:33

      Why an Intro? With the exception of our Saturday park WODs, our workouts are only open to those who have completed an intro session. The reasoning behind this…

    • Are you afraid of looking like the girl on the right or the left? by: rscfadmin

      April 25, 2010, 17:32

      Listen up ladies... Will CrossFit make you bulky? Check out our links "CrossFit for Women" on our home page and read this article from our friends at…

    • April 26 WOD  by: rscfadmin

      April 25, 2010, 17:31

      Are you ready? Monday - April 26 WOD 21-15-9 Push press (95/65lb) Front squat (95/65lb) Remember, all WODs are scaleable.

    • A day of rest  by: rscfadmin

      April 25, 2010, 17:30

      Another sneak peak... This is all the pictures that we will post for what's to come with our new box (or gym). For the rest, you will have to come and see…

    • Take that Lightning!!!  by: rscfadmin

      April 24, 2010, 17:29

      April 24 WOD- defeat the lightning! Though we still met at an indoor location, we took it outside into the parking lot. Yes, we defeated the lightning! Got…

    • Kettlebells by: rscfadmin

      April 23, 2010, 17:27

      Kettlebell WOD SKILL WORK - KB Russian, One arm dead, One arm swing KB WOD: 10-9-8-7-6-5-4-3-2-1 KB swings box jumps (step ups) farmers carry (water…

    • April 24 WOD  by: rscfadmin

      April 23, 2010, 17:26

      Argh Lightning - April 24 WOD... click for map We will meet at the LSU Christian Student Center at 8:45 for skill work and a 9:00 WOD. We aren't happy about…

    • April 22 WOD  by: rscfadmin

      April 22, 2010, 17:25

      Another pic of what's to come... Skill Work: Clean and Jerk WOD: AMRAP (as many reps as possible) of: Press - 85 lb Push press - 85 lb Split jerk -…

    • After only one workout by: rscfadmin

      April 22, 2010, 17:24

      After only one workout, Jency turns into an angel of light! Results not typical

    • Yes, it's true.... by: rscfadmin

      April 21, 2010, 17:23

      It's true. Red Stick CrossFit is going brick and mortar. Our kick@ss little program is growing. With that growth comes a new location. Just down the road…

    • Press/push-press by: rscfadmin

      April 20, 2010, 17:22

      Heavy: 75% max deadlift 10x3 Skill: kipping pull-ups WOD: 30 press/push-press 95/65# for time "If we all did the things we are capable of doing we…

    • Shout Out!!!  by: rscfadmin

      April 19, 2010, 17:21

      Great Job: Karen, Travis, Courtney, Brandon, James , and Monica! Hope y'all aren't too sore for the run tomorrow!

    • April 19 WOD  by: rscfadmin

      April 19, 2010, 17:20

      3 rounds for time - good mornings, lunges, push ups 25 good mornings (45 lb bar) 100 ft walking lunges (45 lb bar) 25 push-ups

    • Rest Day  by: rscfadmin

      April 18, 2010, 17:19

      Rest Day While you're resting... contact us to set up your classes for the week/month.

    • RSCF Hoover Ball  by: rscfadmin

      April 17, 2010, 17:19

      What does Jacob think of Hoover Ball? Click on video to find out... Saturday April 17 Open Park WOD - Red Stick CrossFit Hoover Ball Adaptation Teams of…

    • Saturday April 17 WOD  by: rscfadmin

      April 16, 2010, 17:18

      Saturday, April 17 Open Park WOD We will meet at Goodwood Park this Saturday. 8:45am - Skill Work 9:00am - WOD This weeks workout is going to be a lot…

    • Awesome Job, Cole!  by: rscfadmin

      April 16, 2010, 17:18

      Kettlebells/Burpees/Farmers Carry 10 kettlebell swings ______________________________ 10-9-8-7-6-5-4-3-2-1 Burpees Farmers carry (with 2 48 lb water…

    • Over 400 lbs of Kettlebells!!!!  by: rscfadmin

      April 15, 2010, 17:17

      Red Stick CrossFit's New Arrival... More Kettlebells!!! April 15 WOD HEAVY: Establish your one rep max deadlift WOD: 400 m run 21-15-9 broad jump…

    • April 14 WOD  by: rscfadmin

      April 14, 2010, 17:17

      "Cindy" and then some... For time: 35 rounds of Cindy + 30 sledgehammer swings every 5th round "Cindy" 5 pullups 10 pushups 15 air squats Great job…

    • April 13 WOD by: rscfadmin

      April 13, 2010, 17:15

      Stabilization, Stabilization, Stabilization SKILL core stabilization and hamstring maintenance WOD For 6 rounds: 1 minute plank position 1…

    • Kettlebell Turkish by: rscfadmin

      April 12, 2010, 17:13

      Get-Up/ KB swing/ Wallball KB/Wallball April 12 WOD 6 rounds for time: Kettlebell Turkish Get-Up (right arm and left arm) KB swing 1 minute Wallbal…

    • Great Job Lanie and Ann!  by: rscfadmin

      April 12, 2010, 17:13

      Great Job Lanie and Ann!

    • Rest Day  by: rscfadmin

      April 11, 2010, 17:12

      Rest Day Rest Day... Ha, easy to say for those that don't have an active toddler running around. Isabella loves CrossFit. She often watches our members…

    • Welcome to RSCF  by: rscfadmin

      April 10, 2010, 17:11

      Awesome Deadlift! Red Stick CrossFit wants to welcome Ryan to the family. Job well done at your intro session!

    • April 9 WOD  by: rscfadmin

      April 9, 2010, 17:11

      April 9 WOD 10-9-8-7-6-5-4-3-2-1 Press/Push Press 95/65lbs 100m run between each set. Great work Javier!

    • My Blog  by: rscfadmin

      April 8, 2010, 17:10

      Jacob showing heart!

    • April 8 WOD 30 - 95lb Squat Cleans for Time  by: rscfadmin

      April 8, 2010, 17:09

      April 8 WOD 30 - 95lb Squat Cleans for Time

    • April 7 WOD - FRAN 21-15-9 by: rscfadmin

      April 7, 2010, 17:08

      95lb thruster (scale weight accordingly) pullups (sub hanging knee raises) Watch Clean: This chick taught me how. Thanks again Jolie!

    • Strong Man in the Park WOD  by: rscfadmin

      April 6, 2010, 17:06

      Get -up with 35lb plate (hold tight against chest) 10 overhead lunges with 35 lb plate Get-up with 35lb plate 10 overhead lunges with 35 lb plate ______…

    • Shoes by: rscfadmin

      April 5, 2010, 17:02

      Minimalist Shoes Minimalist shoes are the best option for CrossFitters. A good and inexpensive example is Chuck Taylors or Converse as shown. We have a…

    • April 5 WOD by: rscfadmin

      April 5, 2010, 17:02

      Deadlift 1-10-1-15-1-20-1-30-1 For single rep max weight or close to it. For 10 rep, 75% of max weight. As reps increase... continue to decrease weight…

    • Schedule for this week by: rscfadmin

      April 5, 2010, 17:00

      This week we will hold WOD's Monday, Tuesday, Wednesday and Thursday.  Our first WOD will be at 7:00am and our last WOD will be at 6:00pm.  Please e-mail…

    • April 3 WOD Results by: rscfadmin

      April 4, 2010, 16:58

      April 3 WOD Results Teams of 4 - Split up load among teams - you choose how! Start with Tug of War against the 2 teams... 3 ROUNDS with a Tug of…

    • Saturday, April 3 WOD by: rscfadmin

      April 3, 2010, 16:57

      Saturday - April 3, 2010 WOD Info This weekends .00 WOD will be at the Stanford Park -LSU Lakes off of Stanford/LSU Ave.  Please contact us and let us…

    • What is a WOD? by: rscfadmin

      April 2, 2010, 16:57

      The question we get so often... What is a WOD?  WOD stands for "workout of the day".

    • Ava Elise King by: rscfadmin

      April 1, 2010, 16:55

      Our Niece Ava Elise King, Future CrossFitter Congrats Lisa and Daniel on a beautiful baby girl (the picture doesn't do her justice -darn ancient cell…

    • We will now be blogging on our home page. by: rscfadmin

      March 29, 2010, 16:55

      For old posts including previous WOD's, important readings, recipes, etc... check out our old blog.

    • March 27 WOD Results by: rscfadmin

      March 27, 2010, 16:54

      WOD 4 person team Slam-Ball Thruster Dumbell Press One Big Levee and... A whole bunch of stairs Great job on this Monster!!!

    • March 27 WOD Info by: rscfadmin

      March 25, 2010, 16:54

      We will meet at the flagpole on the LSU levee (Corner of Stadium St and River Rd) on March 27, 2010 at 8:45am for skill work and 9:00am for a WOD. Remember,…

    • Kettlebells by: rscfadmin

      March 21, 2010, 16:53

      The CrossFit Kettlebell Instructor Certification with Jeff Martone! Erin just completed a her CrossFit Kettlebell Certification. She has loved the kettlebell…

    • "The Tower" Participants by: rscfadmin

      February 28, 2010, 16:50

      Here is a pic of Jeff and Lance after the firefighter WOD. Not for time... not for reps... go until you're out of air!! They're lucky they had a…

  • Category: Seminars  (1)
    • October 23 - Nutrition Seminar by: rscfadmin

      October 17, 2010, 18:12

      This coming Saturday, we will have a mini-nutrition seminar.  Please let us know if you plan on attending by Wednesday, so we can print enough handouts. …

  • Category: Recipes  (31)
    • 1 more week... Who is in the lead? by: rscfadmin

      February 25, 2011, 19:35

      Ok, so we dropped another one... Lauren Matt Amanda Danielle (Phil, you missed 1 day) (Erica, where did you go this week) Again, this is only in terms…

    • How many of you felt like the picture below during/after today's run? by: rscfadmin

      February 18, 2011, 03:19

      Well the photo has a double meaning... You guys are dropping like flies... well, at least when it comes to logging your meals. Lauren Garrett Danielle …

    • Nutrition Challenge Update!!! by: rscfadmin

      February 8, 2011, 07:08

      So, now we have 7 people in the lead based on Nutrition Logs alone... Lauren Phil Matt Amanda Erica Danielle Garrett ... Ryan, you are not far…

    • Recipe submission from Ryan by: rscfadmin

      February 7, 2011, 18:19

      Roasted veggies: 2 lg squash 2 lg zuccini 1 head cauliflower garlic cloves if you like em slice squash zuccini ~1/4in or maybe a bit larger cut up…

    • YUM YUM YUM by: rscfadmin

      February 4, 2011, 07:12

      Fried Banana's in coconut oil... that's it - that's the recipe... slice up banana and saute in coconut oil in skillet!!! If you don't like bananas, use…

    • So, who is in the lead for the Nutrition Challenge? by: rscfadmin

      February 2, 2011, 04:26

      Well, based on logging Nutrition alone... the following people are in the lead: Lauren Phil Matt Amanda Ryan Erica Danielle Garrett ...with Lynn,…

    • Paleo Pizza... well, sort of...  by: rscfadmin

      January 27, 2011, 05:12

      Taste like pizza, but doesn't look so much like pizza. Crust: 3 cups almond meal 4 small eggs 4 tbs of olive oil 1/2 tsp baking soda italian seasoning …

    • Great tips for being prepared and sticking to Paleo a week at a time by: rscfadmin

      January 20, 2011, 19:24

      Follow this Link

    • Who knew beets could taste so good? by: rscfadmin

      January 19, 2011, 20:57

      Here's the beet salad recipe from your potluck party (THANKS LYNN): 4 large beets 2 oranges 1/4 cup chopped mint 1 small shallot chopped 1 tbsp.…

    • Week 2 Nutrition Logs Tips by: rscfadmin

      January 19, 2011, 04:23

      Ok guys... some of y'all started to slack up on your nutrition logs this week. Remember you get a point just for logging. Your performance gains should be…

    • Paleo Potluck and other Recipes... by: rscfadmin

      January 18, 2011, 05:47

      Crawfish and peppers (Ryan): 1 pack crawfish ~1 large bell pepper 1 sweet onion 3 cloves garlic Salt, black pepper, red pepper to taste Cut onions and…

    • Cooking a Roast for the week by: rscfadmin

      January 12, 2011, 18:56

      Step 1: Buy at least a 5lb rump roast Step 2: Buy an inexpensive meat thermometer Step 3: Mix small amount of olive oil with freshly chopped garlic,…

    • When we do tomato sauce - we go with Monte Bene by: rscfadmin

      January 10, 2011, 20:01

      Here is a video clip that offers some healthy choices... Beware - not all are Paleo friendly - but for the ones that are, I would agree with the critics. You…

    • End of Paleo Week 1 Tips... by: rscfadmin

      January 10, 2011, 19:36

      Now you can view everyone's logs - just log in to your account, and click on an athlete's name... Good Job, Mark! Ok, here are some comments on week 1…

    • Tasty Sweet Treat with no sugar/honey/stevia/etc. by: rscfadmin

      January 10, 2011, 04:04

      Mr. Caveman can make a smoothie! I am sure he had electricity and a blender... and if you are one of the old school types that believe we existed before…

    • Meal of the Day by: rscfadmin

      January 9, 2011, 03:52

      Hey guys... on the right side bar of our home page is a link called Meal of the Day - click on it to get some tasty paleo ideas and when we try one ourselves…

    • Eggplant and Groundbeef for a Caveman by: rscfadmin

      January 7, 2011, 17:22

      Sautee garlic, 1 onion, and 1 eggplant in olive oil. Add salt and pepper, and fresh rosemary, oregano, and thyme to taste. In a separate skillet, brown…

    • Take advantage of leftovers by: rscfadmin

      January 5, 2011, 04:44

      Our lives seem to be hectic. Therefore, when we have a second to cook, we try to cook extra so that we can eat leftovers as soon as life takes over.…

    • Paleo Day 1: Latin Chicken by: rscfadmin

      January 4, 2011, 03:16

      Here is a recipe from Paleo Day 1. Latin Chicken: Serves 2+ Cut 3.5 lbs of chicken in cubes and saute with 2 small onions, 5 cloves of garlic, avocado and…

    • Nutrition Question #1... by: rscfadmin

      December 30, 2010, 03:30

      "I was reading through some of the 'blocks' for Paleo/Zone -- specifically the .pdf of the Meal Plan from the CF Journal issue from 2004. It said a small…

    • New Year's Nutrition Challenge by: rscfadmin

      December 23, 2010, 00:13

      Are you in or are you out? All you need is the right mindset and .00 to say you are in! Then, at Christmas you should pig out and be merry. On New…

    • Why does this photo remind me of Mark? by: rscfadmin

      December 17, 2010, 23:12

      "If you feel sleepy after eating, particularly after sweets or bakery products, you are normal. Eating sugary foods causes your brain to make large amounts of…

    • How to stop eating junk food! by: rscfadmin

      December 16, 2010, 04:05

      Ok guys, here is a link for the Psychology behind eating junk food. Read it. Identify with it. Learn your weaknesses... your excuses. And then, promise…

    • POST WOD NUTRITION... by: rscfadmin

      December 13, 2010, 21:44

      You want to eat no fat PWO and 50% of your daily carbs. Why? No Fat? Fats slow down digestion. After a workout, if you eat fats, it will impeded the…

    • Fruits and Veggies by: rscfadmin

      December 11, 2010, 07:34

      Loren Cordain, author of The Paleo Diet, recommends... "to eat fresh fruits as your appetite dictates. However, if you are very much overweight or are…

    • What not to eat... by: rscfadmin

      December 9, 2010, 03:13

      Good rule of thumb when shopping Paleo is to stay on the perimeter of the grocery store... meaning don't go down the aisles. The good stuff is usually located…

    • 100% Success Nutrition Challenge! by: rscfadmin

      December 7, 2010, 20:37

      "When you step into the box the WODs are tough, extremely tough and you accept this challenge, you want this challenge. None of us walk in the box and tell…

    • Paleo sites and more by: rscfadmin

      December 7, 2010, 04:12

      Recommended Internet Sites http://robbwolf.com/ http://www.marksdailyapple.com/ http://www.thepaleodiet.com/ Readings: The Paleo Diet by Loren…

    • Ok, so what do I eat? by: rscfadmin

      November 29, 2010, 01:04

      As you prepare for our Nutrition Challenge... here is a Guide/Summary to Eating: - All of the lean meat, fish, seafood, eggs you can eat - All of the…

    • Leftover Turkey Gumbo by: rscfadmin

      November 27, 2010, 05:07

      What a DELICIOUS paleo gumbo??? Andouille Sausage - 28oz Shrimp - 1.5lb Turkey - 1.5lb Large Bellpepper - 2 Yellow Onion - 2 Garlic - 6 cloves Green…

    • Sunbutter! by: rscfadmin

      November 11, 2010, 03:01

      So, as we have told you that the paleo diet does NOT include legumes... Unfortunately for many, this means NO peanuts... and even more devastating... NO…