Today’s class schedule: 0600 until Noon and 1600-1900 Classes start on the hour. Please be on time.
Tabata Fight Gone Bad:
20 Seconds of work 10 Seconds of rest for 8 Intervals of:
Wall Ball
Row for calories
Push Press
Box Jump
Sumo Deadlift High Pull
That is 4 minutes at each of 5 stations for a total of 20 minutes. Count your reps and calories and post on the board. Men use 20# ball and 75# bar. Ladies use 14# Ball and 55# bar.
September’s class schedule is now available on line. Just click on the calendar at the bottom of our Home Page. It is also posted on a white board at the gym.
Warm Ups will start ON THE HOUR. This will help not only the Coaches who are running the class but you the athlete. If you come in early, start stretching but be prepared to wait before you warm up completely. If you come in late shame on you, and be prepared to wait.
Don’t forget to join Rocky on Saturdays from 2 until 5. Hit the WOD, work on a skill or just come in and play.
Starting next Sunday join Rob on Sunday mornings for “Church”. Rob will be at the box from 10 until Noon.
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time to comments.
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John Welbourn, CrossFit Football
We are off to a great start with our fundraising but we need more help. We are less than a month away. Cancer is waiting and our injured service men and women shouldn’t have to. Pick up a donation form and hit the street. Plan on being at the box Saturday 9-26-09 to participate and party afterward. Bring your friends and neighbors to cheer you on and check out what Crossfit is all about.
Please check the payment board or I’ll send Coach Bob out after you.
WOD: Warm Up with 2 rounds of Warm up A, then run an 800 meter time trial. Run all out 800 meters. Record it your journal.
Met Con 1:
AMRAP in 3 minutes of: 5 Push Ups
10 Box Jumps
Rest 3 Minutes
Met Con 2:
AMRAP in 5 Minutes of: 5 Pull Ups
10 Squats
Rest 3 Minutes
Met Con 3:
AMRAP in 7 Minutes of: 5 Reps Deadlift 245#
15 Sit Ups with feet anchored
Check out the amazing Eva T. giving ” Nate” a go. Eva was an Olympic medalist downhill skier before Crossfit. She is now a Level 3 Trainer and travels teaching.
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 53# Kettlebell swings
Post rounds completed to comments.
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2009 CrossFit Games Affiliate Cup
The September On-Line calendar is complete. Please make note of the new and improved class hours.
We are exactly one month away from Fight Gone Bad IV. Please make plans to be at the box on Saturday 9-26-09 at 1000am to participate. Our fundraising could use a little help so pick up a donation form and spread the word. Stick around after and join us for a pool party and BBQ.
WOD: Back Squat 5 Sets of 5 Reps.
Heels down, back and stomach tight, hip crease to or below the knee and stand all the way up and open your hips.
Don’t forget to join Coaches Joe, Amy and Sev on Monday’s, Tuesday’s and Thursday’s for 6 and 7 am classes and 6 and 7 pm classes.
Note…All 3 O’clock classes have been removed the schedule.
And now back by popular demand!!!! Saturday afternoon classes with Coach Rocky!!!!
Join Rocky for Saturday afternoons WODs each Saturday from 2 until 5.
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
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CrossFit Genesis, Roseville CA
Warm-up with Joe Westerlin, CrossFit Omaha - video [wmv] [mov]
Crossfit Redline Summer T-Shirt Clearance!!!! All CFRL Skull & Hammer T Shirts 25% off!!!
I am pleased to announce the addition of new class hours for Monday, Tuesday and Thursday.
Join Coach Joe at 6 and 7 am and Coaches Amy and Sev at 6 and 7 pm.
Happy Monday everyone and welcome back. I hope you had a restful weekend. Today’s programming is brought to you by Coach Joe. Enjoy. 
Burpies Gone Wild…..
3 Rounds for time of: 10 Burpies
10 Burpie Box Jumps
10 Burpie Pull Ups
Join the fight against Prostate Cancer and help support combat wounded soldiers. See one of your Coaches for more information.
Achtung!!! Starting Monday morning we will now be offering 6 and 7 am classes on Monday, Tuesday and Thursday.
We will also start 6 and 7 pm classes on Monday, Wednesday and Friday.
The 3 O’clock afternoon classes will be removed from the schedule. Please check the white board calendar at the gym and the on-line calendar on the home page to view the new class schedule for the month.
WOD: 15 Hang Power Snatches (HPS)
Run 400
12 HPS / 3 Overhead Squats (OHS)
Run 200
9 HPS / 6 OHS
Run 400
6 HPS / 9 OHS
Run 200
3 HPS / 12 OHS
Run400
15 OHS
Join the Fight
“Karen”
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
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Team Crossfit Redline is of to a good start and has raised $150.00 so far. Please pick up a donation and form and get the word out.
Warm Up and Stretch!! Light Jog…
1 Mile Time Trial. Run 1 mile as fast as possible. Rest 5 minutes
Then…
30 of each for time… Pull ups
Ring Dips
Box Jumps
75# Push Press
FGB 4, Saturday 9-26-09 at 1000 am. BBQ and Pool Party afterward. Bring your friends, family and anyone who donated to the cause.