It’s Saturday!! Guess what that means! Come in and find out!Read More

Dynamic Effort Upper Body A. 15 sets of 3 (5 at each grip) 20 sec rest periods with reverse light/ average band B. 1 rep max weighted pull up C. 3 sets x 8 reps wide grip underhand bent over rows D. Incline DB windmills (5lbs weights) superset with band face pulls E. Conditioning Workout...Read More

Let’s get a little ‘gymnasty’ today! A. Hollow hold to superman  (6 full reps), EMOM 10 Min. There should be a 3 second hold at each position. https://www.youtube.com/watch?v=okkc07gIzOY B. Wall walks x 3 reps, EMOM for 8 minutes. https://www.youtube.com/watch?v=Aprh33Qfmys C. Pistols x 10/leg, EMOM 10 minutes https://www.youtube.com/watch?v=ftTRZT3rsT8 And then this…..just because. https://www.youtube.com/watch?v=LMpk0SsFuhURead More

A. Front Squat- box squat 60%10×2 B. 3×10 Back Extensions C. 3×20 Hip bridges – barbell D. 100 Banded Pull Throughs E. Conditioning Workout 3 rounds for time: 5 Strict Pull-Ups 10 Kettlebell Swings 15 Deadlift (225/155 lbs.) F. Abs/Accessory 5 x 8 Banded GHD Sit upsRead More

A. Bench Press with mini bands 1-RM B. 3×8 Seated DB Press (1 arm at a time) C. DB Tricep Roll backs 100 reps E. Conditioning Workout
 For Time: 400m Run 50 Thrusters (75/45) 50 Push-Ups 400m Run E. Abs/Accessory Decline Barbell Sit-Up – 3×10Read More

Max Effort Lower Body A. Sumo Deadlift (mini band tension) 1-RM B. 5×5 Glute Ham Raise C. Reverse hyper 3×20 D. Max band tension hip bridges 100 reps https://www.youtube.com/watch?v=EuNega_w810 E. Conditioning Workout For Time 15-12-9: Deadlift (225/155lbs) Wall Balls (20/14lbs) F. Abs/Accessory 50 Barbell Side Bends (total)Read More

We are excited to host ‘Box 2 Box’ wod with CrossFit Mechanix at 8:30 a.m.! Partner WOD In teams of 2, with one person working at a time and the work divided evenly: 1 rope climb* each 10,000 (males)/7,000 (females)#s of volume** Deadlifts 1 rope climb each 100 KB Swings (53/35) (50 each) 1 rope...Read More

Dynamic Effort Upper Body A. Bench Press (with bands) 9×3 reps (Use 50% of Floor Press Max As Bar Weight) C. Ring Push Ups (Feet on Bench) – 3x Max Reps D. Strict Pull Ups – 3x Max Reps E. 200 reps Banded Pull a parts F. Conditioning Workout 7 minute AMRAP: 7 Strict Pull-ups...Read More

5K Row Here are a few tips to help your row! http://www.concept2.com/indoor-rowers/training/technique-videosRead More

              Save the date! Box 2 Box wod on Saturday! Wolf River is partnering with CrossFit Mechanix to create a box to box WOD! WRCF will be hosting so please come to our box on July 25 at 8:30am. Details for the WOD will follow but mark your calendars...Read More