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Featured Member Friday: Dawn Logeman

February 23, 2018
When did you start Crossfit? I started Crossfit in March of this year. Why did you start CrossFit? My daughter invited me to a friend's and family workout, I was hooked after that. What's your favorite thing about coming to CrossFit? I can't name just one thing, I love pretty much everything about it.  The people are awesome, I've never been to a gym where you are ..

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Are Your Kids Picky Eaters?

February 21, 2018
Do you have picky eaters in your family?! Hey y'all! It's Wednesday and this week we have some good tips on picky eaters and how to incorporate more healthy food options into your kid's diets! (As well as your own if you are a grown-up picky eater! Don't worry, no judgement here!)   First and foremost, we want to offer kids as many fresh fruits & vegetables throughout the day as ..

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R2R Programming Overview: Week of 2/19 – 2/24

February 19, 2018
https://youtu.be/I3hzDae2OlM Monday: CHECK IT OUT ON WODIFY Tuesday: Interval work! Wednesday: Snatch Work! 7 Min AMRAP, WB & DL! Thursday: Stretching and Mobility! YALL NEED IT! :) Friday: FRIDAY NIGHT LIGHTS! Whatever madness Dave Castro has planned for us! 18.1!  ..

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Featured Member Friday: Kellie Hasenfratz

February 16, 2018
[caption id="attachment_11636" align="aligncenter" width="169"] Congrats, Kellie! And Happy Birthday![/caption] It's Featured Member Friday again! Each week we feature one of our members by asking them why they started CrossFit! :) 1. When did you start CrossFit? I started CF in July of 2015 I believe. 2. Why did you start CrossFit? I joined DD for a variety of reasons. The biggest ..

Featured Member Friday: Darren Gruber

February 9, 2018
1. When did you start CrossFit? I started CrossFit in 2014. 2. Why did you start CrossFit? Why? I was asked to come by a friend and loved it. 3. What's your favorite thing about coming to CrossFit? I have always loved being part of a team and I got that feeling again when I started going to the box...

The Most Wonderful Time Of The Year (Feat. Coach Andrea)

February 6, 2018
Excitement is in the air, and there’s a lot of chatter…it’s that time of year again! It’s time for the CrossFit Open! The worldwide competition among CrossFitters of all fitness and skill levels begins in a few short weeks. One workout each week for five weeks. It’s you against the world…how awesome is that! The Open is not meant to be intimidating by any means. So, let’s take a look..

Featured Member Friday: Lana Hammond

February 2, 2018
Each week we ask one of our members why they joined Crossfit! :) 1. When did you start Crossfit? I started crossfit in April 2013 back in the old Metro gym. 2. Why did you start CrossFit? I started because I was ready for something new. I was tired of going to the gym and running on a treadmill and lifting 5 lb weights because I didn't know what to do at the gym. 3. What's your favorite thing..

You CAN’T Out-CrossFit That Bad Diet

January 31, 2018
Hey guys! Wellness Wednesday is upon us and today we are talking calories in vs. calories out. But is it really that simple? Surely though if you eat cave at work you can just hit the gym after and burn off that 1 (okay two) donuts from the breakroom right?! Wrong. You see, our bodies are COMPLEX and even though its easy to recite out all these things that we've all fallen prey to, it's not how we..

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Tips N Tricks: It’s The Most Wonderful Time Of The Year (feat. Coach Andrea)

January 30, 2018
Excitement is in the air, and there’s a lot of chatter…it’s that time of year again! It’s time for the CrossFit Open! The worldwide competition among crossfitters of all fitness and skill levels begins in a few short weeks. One workout each week for five weeks. It’s you against the world…how awesome is that! The Open is not meant to be intimidating by any means. So, let’s take a look..

*CrossFit Open Prep Course*

January 29, 2018
The Open is upon us, and we’ve been talking a lot about it. It’s a great opportunity for all skill levels to test themselves out and have a good time, but we know that some of you want to take it to the next level and really see how well you can do in the actual sport of CrossFit.   We want to help you achieve your goals. Killing it every day in class is great, and you get the mos..

Featured Member Friday: Carolyn Talbert

January 26, 2018
Each week we ask one of our members why they started CrossFit! 1. When did you start CrossFit? I started CrossFit 4 years ago (7/2013) 2. Why did you start CrossFit? I started CrossFit cause I was asked to go with a friend. It was pretty tough but that’s what I needed. I also liked the fact that I had a workout to do and didn’t have to figure out on my own. I was never any good at ..

Meatballs Mexicana On The Menu!

January 24, 2018
Hey Guys! It's Wellness Wednesday and this week we have an easy paleo recipe coming to you from Nick Massie at the CrossFit Kitchen! He whipped up Mexican Meatballs with Calabacitas in this short video below! (Don't worry if you don't know what that is, it's just a fancy Spanish word for a Zucchini dish!) Anything Mexican and you can COUNT ME IN. I'll be testing this dish out next week for my meal..

Don’t Neglect The Air Squat – (feat. Coach George)

January 23, 2018
[embed]https://youtu.be/C_VtOYc6j5c[/embed] One of the many things in CrossFit that we all take for granted is the Air Squat.  With no weight all we have to do is get below parallel and we’re good right??? It may not be that simple. There are a few key points to remember when doing a simple air squat that can translate into more weight on the barbell in all the other squats we do in CrossFit. W..

Featured Member Friday: Brittany Walters

January 19, 2018
Each week we ask one of our members why they joined Crossfit! :) 1. When did you start Crossfit? I started CrossFit November of 2014. 2. Why did you start Crossfit? I started because my nurse friend did a hand stand push up in the ER, and told me he learned it at crossfit. It looked so cool! 3. What's your favorite thing about coming to Crossfit? My favorite thing is being able to grow as an ..

The 2018 River 2 River Intramural Open

January 17, 2018
The CrossFit Open is a worldwide CrossFit competition. We do it every year.  Talk to someone who's ever participated in it, and they'll tell you there's nothing quite like it :) Last year, over 100 R2R members tried their hand at CrossFit “competition.” This year, we expect even more! Our goals at R2R: to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to ..

Featured Member Friday: Jennifer Pidcock

January 12, 2018
Each week we ask one of our members why they joined Crossfit! :) 1. When did you start Crossfit? I started Crossfit in February 2017. 2. Why did you start Crossfit? I wanted to start a fitness program that worked well with my schedule and that I didn’t have to plan the workouts myself. 3. What's your favorite thing about coming to Crossfit? Showing myself I can do the things I thought I ne..

Willpower Wednesday!

January 10, 2018
Willpower. We all know what it is. We all possess it. We may think that some have more than others especially when it comes to exercise or maybe even exercising your restraint from eating all those cookies in the breakroom. But alas, willpower is something that can be internally cultivated to be used to your advantage in ALL your life decisions. Willpower is a renewable resource after all. Everyda..

Post Holiday Hangover – (feat. Coach Brandon)

January 9, 2018
Zig Ziglar once opened that "The first step in solving a problem is to recognize that it does exist."  If this is true then here it goes, Hi, I am Brandon, and I have a holiday problem.  Specifically, I like to try my hardest to stay far away from simple carbohydrates and sugar for 11 months with the occasional cheat snack or meal.  I feel that I am fairly regimented in my gym schedule for 11 m..

Featured Member Friday: Sharon Ladd

January 5, 2018
Each week we ask one of our members why they joined Crossfit! :) 1. When did you start Crossfit? I started CrossFit in October 2016. 2. Why did you start Crossfit? Five months prior to me starting I had neck surgery! At that time I realized that I need to work on building muscle in my back and neck to help prevent future problems! I also was over weigh and felt miserable. I need a change to be..

Wellness Wednesday: Which Carb? This Carb?

January 3, 2018
We all know them and love them. CARBS. We eat them everyday to fuel our bodies for our day and metcons. But even if you are tracking or watching the number of carbs you may be consuming, does that mean you are paying attention to the quality of your carbs? Not necessarily. Yes, most of us know there are good and bad carbs. But we don't always consider that before we choose that sugary donut over t..

Keep Your Resolution in 2018 (feat. Coach Wade)

January 2, 2018
Happy New Year! 2017 is gone, and 2018 is here. With it, comes the optimism of a great year to come, and the setting of New Year’s Resolutions. If you are like me, finding a resolution is the easy part. There are so many things that I would like to improve on, I could toss them in the hopper and pull one out at random. The hard part, however, is keeping the resolution and meeting the goal that y..

Featured Member Friday: Sarah McCartney

December 29, 2017
Each week we ask one of our members why they joined Crossfit! :) 1. When did you start Crossfit? I started doing Crossfit about 6 years ago in my hometown of Newburyport, MA. 2. Why did you start Crossfit? I started doing Crossfit to stay in shape after graduating college where I was a competitive athlete. My brothers and parents had already joined Crossfit so it became a really great hobby to..

Wellness Wednesday: Crockpot Chili

December 27, 2017
Hey guys! It's Wellness Wednesday and this week we are bringing to you a really versatile recipe that you can throw together in the morning, and eat it the moment you get home! (After the gym, of course!) The crockpot is like the greatest invention ever, right? There is no "SET" recipe when it comes to Crockpot Chili. You can add in or take out many different components depending on preferences..

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R2R Programming Overview: Week of 12/25

December 25, 2017
MERRY CHRISTMAS EVERYONE! Monday Christmas Day At Home WOD 10RFT of: 10 Jumping Lunges 10 Push Ups 10 Burpees Tuesday R2R 12 Days of Christmas WOD 1x MU 2x Squat Clean Thrusters (135/95) 3x HSPU 4x Push Press 5x Bar Facing Burpees 6x Front Squats 7x Box Overs 8x Hang Power Cleans 9x Toes to bar 10x Back Squat 11x Clapping Push-ups 12x Squat Snatches Wednesday                       ..

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R2R Programming Overview: Week of 12/18

December 18, 2017
[embed]http://https://youtu.be/isT7diG6qQo[/embed]   Monday Back Squat (Deload Week (4x3)) Metcon (Time) 3 Rounds for time of: 500m Row or 400m Run 15 Burpees 30 Hang Power Cleans (95/65) Metcon (No Measure) Accessory Work: 1. 2x20 Good Mornings 2. 100 Abs of choice   Tuesday Front Squat (4x2 @ 80%) Load the bar to 80% of your heaviest front squat from the last three weeks...

Featured Member Friday: Corey Dunn

December 15, 2017
Each week we ask one of our members why they started CrossFit :) 1. When did you start CrossFit? November 2015 2. Why did you start CrossFit? Rebecca joined, and when she would come home she was excited to tell me about her day at the box. Using terms like AMRAP, Metcon, WOD, etc I was lost. I joined so I could understand what she was talking about. 3. What's your favorite thing about coming to Cr..

Did someone say Ribs & Sweets?

December 13, 2017
We know you are always looking for quick and easy go-to recipes for your next meal prep day or for your family dinners, and today is an amazing one from The Crossfit Journal and Nick Massie. He is Crossfit's Culinary Ninja Speciality Course teacher and brings a lot of great Paleo recipes and advice to the Crossfit world about meal prepping, the zone diet, etc. Below is a quick video of him showing..

Benefits of A Training Partner – (feat. Coach JoAnna)

December 12, 2017
Have you ever had those days where you just don't want to go to the gym? I will be the first to raise my hand. That was me yesterday. Everything in me just wanted to stay in bed for ten more minutes, but then I remembered something… I was not going to be training alone. I’ve realized that having a training partner has helped me tremendously on my fitness journey. Having a training partner is ..

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R2R Programming Overview: Week of 12/11

December 11, 2017
Monday Strength: 2 Rep *Heavy* Front Squat 3 Rounds FT: 500M Row 25 S2OH 95/65 25 T2B Tuesday Strength: Back Squat 3X8 21-15-9 Deadlifts 225/155 Bar over Burpees Wednesday 12 Min EMOM of: Min 1-4: 4TNG Power Snatches Min 5-8: 3 TNG Power Snatches Min 9-12: 2 TNG Power Snatches 14.1 - 10Min AMRAP 30 Double Unders 15 Power Snatches 75/55 Thursday Gymnastics EMOM: Odd: Strict HSPU Even: C2B ..

Featured Member Friday: Jaime Deweese

December 8, 2017
Each week we ask one of our members why they started CrossFit :) 1. When did you start CrossFit? May 2016 2. Why did you start CrossFit? My why is more of a why not?  I'd tried all other forms of exercise and found none I would stick with because I got bored with them and didn't see results, so I thought "what's one more shot? I'll try this Crossfit thing, I mean it seems to be working for Brandy..

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