Tuesday Workout Of the Day REMINDER: Holiday schedule in effect today and tomorrow. One class only at 11am. LIFT Push Press 3×5 WOD 18min AMRAP 7 Handstand Pushups 17 Kettlebell Swings (50/35) 7 Thrusters (95/65) 17 Toes To Bar
WOD: Push Press / HSPU – KBS – Thrusters – T2B Read More »
As we close out 2013, we have some awards to hand out to our members. These are our first annual Royal City CrossFitties… Loudest lifter: Jon Lippett Sweatiest lifter: Madé Quay Most likely to miss the warmup: Jake Domm Most likely to show up 45min early, lift twice as heavy as prescribed, flip the car
2013 First Annual Royal City CrossFitties Read More »
Monday Workout Of the Day LIFT Back Squat 3×5 WOD 12min AMRAP 30 Yard Front Rack Lunges (95/65) 3 Chest To Bar Pullups 6 Windshield Wipers 9 Box Jumps (24/20)
WOD: Squat / Lunge – C2B – WWs – BJump Read More »
Saturday Workout Of the Day LIFT Split Jerk 3×3 Benchmark WOD “Angie” 100 Pullups 100 Pushups 100 Situps 100 Squats
Friday Workout Of the Day LIFT Hang Clean + Clean 3x(1+3) WODs 7min AMRAP 3 Muscle Ups 6 Power Cleans (135/95) 9 Wall Balls (20/14) 2min rest 7min AMRAP 2 Turkish Getups (50/35) 4 Rope Climbs 8 Pistols 16 Situps
WOD: Clean Complex / 7min AMRAPs Read More »
Thursday Workout Of the Day LIFT Snatch Balance + Snatch 3x(2+2) WOD 20min AMRAP 1 60 yard Shuttle 8 Dips 8 Pullups 8 Burpees 8 Knees to Elbows
WOD: Snatch Complex / Sprint – Dip – Pullup – Burpee – K2E Read More »
Sorry we are just a little late with these, but congrats to our October and November members of the month, George Mason and Madé Quay. George has been crossfitting at Royal City since September and has put up some incredible numbers along the way, including a 290# jerk and a 515# deadlift. He also competed
Members of the Month Read More »
Happy holidays from all of us at Royal City!! Reminder, no WOD today. 11am workout only tomorrow.
Tuesday Workout Of the Day 12 Days of CrossFit 1 Burpee 2 Pistols, 1 Burpee 3 Toes to Bar, 2 Pistols, 1 Burpee 4 Dips, 3 T2B, 2 Pistols, 1 burpee 5 Pullups, 4 dips, 3 t2b, 2 pistols, 1 burpee 6 Pushups, 5 pullups, 4 dips, 3 t2b, 2 pistols, 1 burpee 7 KB
WOD: 12 Days of CrossFit Read More »
