KRRAK Crossfit

09/03/2025

Tomorrow's workout RTB Fitness Center will be...

Front Squats
1×5
1×3
1×1 @ 92-95%

Wod: 5 min AMRAP × 3
5 burpees
10 lunges w/db 50s/35s (holding dbs however you see fit)
7 ttb
* 2 min rest between amraps*

09/01/2025

Tomorrow's workout RTB Fitness Center will be...
7 min abrap
30 crunches
20 dbl leg raises
30 flutter kicks
10 right side crunch
10 left side crunch

Wod: 800 m run
20 renegade row no push up 50s/35s(L+R=1)
20 weighted sit ups hugging a plate at chest the full movement 25/15
400 m run
15 renegade row no push up (L+R=1)
15 plate hug sit ups
200 m run
10 renegade row no push up (L+R=1)
10 plate hug sit ups

08/31/2025

Tomorrow's workout RTB Fitness Center will be...
"HOTSHOTS 19"
6 rnds
30 air squats
19 power cleans 135/95
7 strict pullups
400 m run

The gym is opened from 6a to 12p!

Tomorrow's our last day with Jan!
Some of you have been working out with her for quite some time💗! Things won't be the same without her, but I love that she gets to spread her wings in a new gym! I know she will be a blessing to them the same way she has blessed all of us!

08/30/2025

Tomorrow's workout RTB Fitness Center will be...
Open gym 7-5
W/your Pal!
70 RKBS
70 Burpees
70 RKBS
70 kb box step overs
70 RKBS
2000 METERS run/row/or ski
30 db hang squat cleans
50 knees to elbows
30 Burpees
2000 meters

08/29/2025

💥LABOR DAY HOURS!!! OPEN GYM 6A-12P We will be doing "HOTSHOTS 19"! You can do this as partners or individual! Get with your pals and pick a time to come knock this one out!

Make sure to see our different hours for Monday!

08/29/2025

Tomorrow's workout RTB Fitness Center will be...
Pete & Bobby Challenge
10 min to try and complete 50 pullups
100 push ups
You can split reps however you see fit. How close can you get in 10 min?

Wod: 3 min to complete
15 hspu
10/7 bike cals
Max dus in remaining time
1 min rest
14 hspu
10/7 bike cals
Max dus in remaining time
1 min rest
13 hspu
10/7 bike cals
Max dus in remaining time
1 min rest
12 hspu
10/7 bike cals
Max dus in remaining time

Tony said to RX the Pete & Bobby Challenge, you have wear jeans while you do it 🤣

08/28/2025

Free with your KRRAK membership 💥

08/25/2025

Tomorrow's workout RTB Fitness Center will be...
Back Squats
1×5 1×3 1×1
(Set of 1 should be 92-95%)

Wod: 5 rnds
6ttb
9ohs 115/75
12 box jump overs 24/20

08/23/2025

Tomorrow's workout RTB Fitness Center will be...
W/your Pal!
Min 1-15 AMRAP
10 push ups
10 sit ups
While one partner works the other does max calories

Min 15-30 AMRAP
10 box jumps
10 evil wheels
While one partner works the other does max calories

Min 30-45
Rnd for rnd style
3 burpee box overs
6 ttb
9 s2oh

Open gym 7-5!!! & come join in on the hero wod at 8!

08/22/2025

Tomorrow's workout RTB Fitness Center will be...
10 min Emom
1 min pistols
1 min plank hold

Wod: Every 5 min × 4
20 back squats 135/95
15 kbs 70/53
10 hang squat cleans

08/21/2025

Sending the biggest cheers to our amazing friend and athlete Megan Jane Scales ! 2025 Masters CrossFit Games start tomorrow 💪
LETS GO MEGAN!!!!