WOD - 1/13/18

Saturday

Free Open Gym 9:00 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

 

WOD - 1/12/18

Friday

Skill: Push-ups

WOD: Part A: Back Squat 5-5-5

Part B: 3 Rounds

12 Ring rows

24 Squats

12 Push-ups

Post Workout: 3 rounds

  • Single leg deadlift x8/leg (with barbell)

  • Crossover T/W/Y x8

  • Barbell bicep curls x10

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

WOD - 1/11/18

Thursday

Skill: Thruster

WOD: "Holbrook"

Ten rounds, each for time of:
5 Thruster (115/80)
10 Pull-ups
100 meter Sprint
Rest 1 minute

*Score: fastest and slowest times

Post Workout:  Thoracic mobility + stretch hips and shoulders (Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.)

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

WOD - 1/10/18

Wednesday

Skill: Clean

WOD: Part A: Clean 3-3-3-3-3-3-3

Part B: Snatch 2-2-2-2

 

Post Workout:  3 rounds

  • 20 (each way) lateral band walks

  • 8 sumo deadlift high pull

  • 15 Crossover bear hug

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

WOD - 1/9/18

Tuesday

Skill: Rope climb

WOD: For time
50 Box jump (24/20)
5 Rope climb
50 Kettlebell swing (53/35)
50 sit-ups
50 shoulder-to-overhead
800m row
50 Supermans

Post Workout:  3 Rounds

  • 8 barbell bent row

  • 10 good mornings

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

WOD - 1/8/18

Monday

 

Skill: Deadlift

WOD: For time
21 Deadlift
400 meter Run
18 Deadlift
400 meter Run
15 Deadlift
400 meter Run
12 Deadlift
400 meter Run

Post Workout: 3 rounds

  • 60 sec. Hollow hold

  • 8 floor presses

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

WOD - 1/6/18

Saturday

ANNOUNCEMENT: 9:00AM Performance Nutrition Program Pre-Assessments at Razorback CrossFit

Free Open Gym 9:00 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 1/5/18

Friday

Skill: Thruster

WOD: 20 min. AMRAP

10 burpee pull-ups

20 Thrusters (75/55)

10 cal. Bike

60 DUs

Post Workout: 3 rounds

  • Bulgarian split squat x 6/leg

  • Crossover snow angel x10

  • Banded bicep curls x 10

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 1/4/18

Thursday

Skill: Snatch

WOD: Part A: Snatch 3-3-2-2-1-1

Part B: 6 min. AMRAP

20 lateral jumps over-the-bar

3 snatch

Post Workout:  Thoracic mobility + stretch hips and shoulders (Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.)

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 1/3/18

Wednesday

Skill: Deadlift

WOD: Part A: Deadlift 5-5-5

Part B: 2 Rounds

12 SDHP

800m Row

6 Push jerks

Post Workout:  3 rounds

  • 15 (each way) lateral band walks

  • 5 Snatch deadlift

  • 15 Crossover bear hug

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 1/2/18

Tuesday

 

Skill: Hang power clean

WOD: 21-15-9

Hang power cleans

Weighted step-ups

V-ups

Post Workout:  3 Rounds

  • 10 single arm bent row

  • 10 barbell roll-outs

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

 

WOD - 1/1/18

Monday

Announcement: 9AM class at Razorback CrossFit only

Skill: KB swings

WOD: Partner WOD

1600m Run

50 KB Swings (62/44)

1200m Run

40 KB Swings

800m Run

30 KB Swings

400m Run

20 KB Swings

200m Run

10 KB Swings

*Only one partner works at a time.

Post Workout: 3 rounds

  • 60 sec. Hollow hold

  • 8 floor presses

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 12/30/17

Saturday

Jan. 1st: 9AM class at Razorback CrossFit only

Jan. 2-6th: Normal Schedule

 

Free Open Gym 9:00 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contactus.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 12/29/17

Friday

Skill: Row

WOD: For time

2 mile bike

1.5 mile run

1 mile row

Post Workout: 3 rounds

  • KB single leg deadlift x 8/leg

  • Crossover victory x12

  • Banded bicep curls x 10

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Holiday Schedule:

Dec. 27-30th: Normal Schedule

Jan. 1st: 9AM class at Razorback CrossFit only

Jan. 2-6th: Normal Schedule

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contactus.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 12/28/17

Thursday

Skill: Clean & jerk

WOD: Part A: Clean & jerk 2-2-2-2

Part B: 3 Rounds

5 Cleans

10 KB swings (62/44)

5/leg KB Lunges (hold kettlebell in goblet position)

10 Burpees

Post Workout:  Thoracic mobility + stretch hips and shoulders (Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.)

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Holiday Schedule:

Dec. 27-30th: Normal Schedule

Jan. 1st: 9AM class at Razorback CrossFit only

Jan. 2-6th: Normal Schedule

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contactus.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 12/27/17

Wednesday

Skill: Overhead squat

WOD: Part A: Overhead squat 5-5-3-3-2-2

Part B: 3 Rounds

25 squats

25 DUs

Post Workout:  3 rounds

  • 15 (each way) lateral band walks

  • 12 band high pulls

  • 12 Crossover bear hug

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Holiday Schedule:

Dec. 27-30th: Normal Schedule

Jan. 1st: 9AM class at Razorback CrossFit only

Jan. 2-6th: Normal Schedule

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contactus.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 12/26/17

Tuesday

ANNOUNCEMENT: 9AM Class only today!

Skill: Push press

WOD: “Danny” 20 min. AMRAP-Partners

30 Box jumps (24/20)

20 push press (115/75)

30 pull-ups

*Only one partner works at a time.

*Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Post Workout:  3 Rounds

  • 10 single arm bent row

  • 60 sec. Reverse plank

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Holiday Schedule:

Dec. 26th: 9AM class at Razorback CrossFit only

Dec. 27-30th: Normal Schedule

Jan. 1st: 9AM class at Razorback CrossFit only

Jan. 2-6th: Normal Schedule

Merry Christmas! - 12/25/17

Monday

Merry Christmas! Enjoy the day off with your family!

Holiday Schedule:

Dec. 26th: 9AM class at Razorback CrossFit only

Dec. 27-30th: Normal Schedule

Jan. 1st: 9AM class at Razorback CrossFit only

Jan. 2-6th: Normal Schedule

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contactus.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

November Member Spotlight

Photos by Dustin Nevill

At Razorback CrossFit we are given the privilege of coaching an amazing group of athletes.  We find pride in being alongside an athlete to coach and encourage them from the time they join CrossFit to each accomplishment they achieve, whether it be in the gym or not.  We strive to deliver a program that provides a route for our athletes to succeed and it shows when an athlete puts in 110% every training session to ensure they are hitting their goals.

For the November installment of our Member Spotlight, we introduce Will Loggins. Will joined a CrossFit gym in early 2016. Initially, his goal was to try something new with fitness and
to have an activity that he and his fiancé could do together. She spoke highly of her experience
with CrossFit and Will was intrigued.

Do you remember what your first CrossFit workout was? 

"Although I do not remember my first CrossFit workout, I do recall the structure of the workout. The class began with a series of stretching and warming up exercises. Then we progressed to a strengthening exercise, followed by the WOD. The first class not only surprised me, but inspired me as the amount and pace of the exercises performed was like nothing I had ever pushed myself to do before. Not a second was wasted and the coaches pushed us forward until the end."

What do you like most about CrossFit?

"What I enjoy most about CrossFit is the blend of strength, endurance, and agility. It is the
epitome of the most well-rounded athlete and makes me feel like I’m getting the most out of
fitness."

What is your favorite exercise or workout? 

"My favorite CrossFit workout is “Helen” (400 meter sprint, 21 kettlebell swings, 12 pull-ups – x 3 rounds). This workout does not require strategy or much brain power, it's just balls to the wall. This workout is also a great one to repeat to see the improvement I’ve made."

What changes have you noticed since you’ve started CrossFit?

"Since starting CrossFit, I feel stronger and more well-rounded in my fitness."

What goals have you accomplished and what are your next goals you are working towards?

"Goals that I’ve accomplished include better form on Olympic lifts and an improvement in my
cardiovascular health. Future goals goal include improving on strength and agility/flexibility."

How has CrossFit helped you in your everyday life?

"CrossFit has helped reduce stress, connect more with my fiancé through fitness, and has
improved how my body feels on a day-to- day basis."

What advice would you give to someone new to CrossFit, or someone who is thinking about joining?

"The advice I’d give to someone new to CrossFit includes finding the gym that’s right for you. It's important to find coaches that are experienced, knowledgeable, and who motivate you. CrossFit will change your life for the better, as long as you are safe and are taught proper techniques. CrossFit is not only an exercise, but also a community and lifestyle."