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Elements:
Next Series Begins:
Monday, June 24th @ 7:15 pm
or
Tues, June 25th @ 7:30 am
Upcoming Events:
Our June Social is Sunday June 23rd
TIme: 5:30pm
What: Paleo Potluck
Bring a great dish to share! It will be fun for all. Family and friends welcome!
Bring a Friend Friday!
Are your friends curious about what CrossFit is about? Do they want to go to a class with you and check it out?
On the last Friday of every month you can bring a friend for FREE to ANY WOD of the day!
Brands We Support
Eating With Mom
Workout of the Day
WOD-
50 double unders
40 ABMAT sit-ups
30 hand release push ups
20 box jumps (30/24)
10 burpee-pull up-toes to bar
20 box jumps
30 hand release push ups
40 ABMATs
50 double unders
1 mile run
In teams of 2 complete the following
120 x Wall Balls(20/14)
400m run *Both partners run together, one person carries the medball for the first 200m meters then trade off so the second person runs the second portion of the run with the medball
100 x Burpees over your medball
400m run *Same thing
50 x Man Makers(45/30)
400m run *Same thing
*While one person is working for every movement the other partner will be holding a plank
5x3 Back Squat @75% of 1RM
Blog
Explosive Seminar NEXT WEEK
June Athlete Spotlight
CFWR's June Athlete Spotlight shines on Paul Tagg! Paul has been a consistent and hard working member of our box for awhile. This spotlight is well deserved! Way to go, Paul! Keep up the GREAT work!
How long have you been CrossFitting?
I’ve been with CFWR since December, 2010.
Tell us about yourself… Where are you from?
I was born in Ottawa, Canada, but have been in Texas since 1979.
What’s your occupation?
My business card claims that I’m an attorney.
How did you hear about CrossFit White Rock and why did you decide to join?
I had dinner with an oldContinue Reading
Skip Your Coffee Fundraiser
This Saturday we are doing a WOD dedicated to a CrossFitting mother of six who recently lost her life. Katrina Galbraith Lawrence passed away May 6 delivering her 6th baby. She fought hard, but her heart stopped. With no insurance, we are hoping to give this family a little help.
First on Saturday morning, we will be doing a WOD in Katrina's honor. We are proud to be a part of a larger CrossFit community who is stepping up to help this family. Funds will go to help with the family's medical bills. Katrina passed away suddenly and her newborn son, Jet Li was in the NICU forContinue Reading
