Crossfit Confluence

Warm Up; snatch technique and mobility Strength; One Snatch Pull + Hang Snatch(getting under that bar) Conditioning; 2 seven minute amraps, 7 Chest to Bar Pull Ups 7 Burpees And…. 7 Walking Lunges(each leg) 7 Ring Dips Post load and reps to comments.

Let all of our thoughts and prayers be with those in Oklahoma. “Pick your Poison” courtesy of RAW and The Patriot Games! Only you don’t get to pick, you just get a nasty 16 minute AMRAP!(with a few slight adjustments) 2 minutes per movement/couplet. Wall balls Hand Release Push Ups Double Unders Row(for calories) 5 [...]

As many rounds as possible in 8 minutes:   10 Squat cleans   6 Burpees over the bar   Post completed rounds to comments.

Incredible job by all athletes yesterday at the Patriot Games! Four grueling workouts and our athletes attacked them all. Amy, Rooke, and Adrian represented! It was so much fun watching all three of them go above and beyond every time they had a challenge in front of them. I couldn’t be more proud. Congrats! Enjoy [...]

Athlete Reminder: No Saturday classes! Come on out to CrossFit R.A.W. and support all our awesome athletes at The Patriot Games! There will however be open gym on Sunday from 9-10:30. Attack your weaknesses!