EnRiching MembeRs Lives

Chimney Rock CrossFit Randolph has been around since the very beginning. With 10 years of CrossFit history under our belt, our experience helps this long established community continue to provide incredible results for our clients. Our CrossFit Workouts blend strength and conditioning with a positive community that will surely enrich your life.

Our coaches care and are committed to your success. Whether you are a beginner or expert, we have programs that will work for you!


Workout of the Day

Week of 10/3 – 10/9

Monday, October 3, 2022

Strength:
Conventional Barbell Deadlift
8 x 10 reps

WOD:
Partner Workout
5 Rounds:
25 DB Hang Power Cleans 50/35# (split)
25 Burpees (Split)
400M Run (Together)

*20 Minute Cap

 

Tuesday, October 4, 2022

WOD:
Partner Workout
4 Rounds:
P1: 200/150M Row
P2: 10 Dual KB Front Rack Squats 53/35#

3:00 Rest

4 Rounds:
P1. 10/8 Cal bike
P2. 8 DB Box Step Overs 45/30#

*Switch when both partners complete their work

 

Wednesday, October 5, 2022

Strength:
Barbell Strict Press
3 x 10 reps

WOD:
Partner Workout I go, You go each movement:
15-12-9-6-3:
Barbell Push Presses 135/95#
Chest to Bar Pull Ups
Box Jumps 30/24"

 

Thursday, October 6, 2022

WOD:
Partner Workout I go, You go full rounds:
6 Rounds Each:
18 Weighted Jump Rope
6 DB Snatch 70/50#
2 Wall Walks
6 DB Snatch 70/50#
18 Weighted Jump Rope

 

Friday, October 7, 2022

Strength:
Bench Press
3 x 10 reps

WOD:
Partner Workout I go, You go alternating movements:
12 Rounds:
10 Ring Dips
15 Barbell Deadlifts 185/125#
30 Air Squats

 

Saturday, October 8, 2022

GYM IS CLOSED FOR L2 SEMINAR.

 

Sunday, October 9, 2022

GYM IS CLOSED FOR L2 SEMINAR.

 

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Coaches

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  • 1 on 1 personal training session to start
  • An In-body Scan to measure your starting point body composition
  • A 20 minute Mobility Screen with our In house Physical Therapist
  • 3 to Unlimited classes per week
  • Accountability Coaching
  • Skill Seminars
  • Nutrition Guidance to assist in aligning your eating with your goals.

If you’d like to start we are eager to work with you and get you in our community and working with our expert coaches and staff.