04/24/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 25 hand release push ups (RX+ feet on 45/35 lbs plate) – 25 OHS w/plate (35/25) (RX+45/35) – 25 pullups – 25 plate to overhead (25 min amarap)(plate… Read more »

RSCF Taking on Festivus

Very proud of all of our athletes who went out and gave it their all at the Festivus competition yesterday!  We saw lots of PR’s and hard work.  Congrats to Josh Kemper who placed 2nd in his division, and Braunwaun… Read more »

04/20/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -7 burpee pullups -14 hangcleans (95/65) – 21 double unders (20 min amrap)

04/19/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 15 hspu (RX+ deficit) – 15 box jumps (24/20) (RX+30/24) – 5 front squats (155/105) (RX+185/135) X345 plate+25 plate- deficit

04/18/2017

Renewed Strength CrossFit – CrossFit Squat Snatch (2,2,2,2,2) work up to a heavy 2 Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#scale= pullups X2 scale=bar muscle ups 12,10,8

04/17/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) -1000 meter row – 75 wall balls – 50 kbs (53/35) – 25 cal on bike – 50 kbs (53/35) – 75 wallballs – 1000 meter rowdo not drop kettlebell

04/14/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 18 OHS (115/75) – 12 power snatch (115/75) – 6 pullups (RX+ 3 rope climb) X 3

04/12/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 500 meter run – 20 hand release push ups – 20 wallballs (20/14)(RX+25/20) – 20 box jump overs – 20 situps (RX+ GHD) (35 min amrap)

04/11/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 6 pullups (RX+ 3 bar muscle ups) – 3 hang squat cleans (135/95) (185/135) (5 min amrap) 1 min break Metcon (AMRAP – Rounds and Reps) – 6… Read more »

04/10/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 11 shoulder to overhead(115/85) (RX+155/105) – 21 kbs (55/35) (RX+70/53) – 31 air squats X 5 Shoulder Press (3,3,3,3,3)