Welcome to CrossFit RSD, from beginner to elite athlete everyone is welcome...

If you are ready to get serious about your health, fitness, and faith, if you love competition and camaraderie, CrossFit RSD is for you.

07-14-2014

13 Jul

Warm Up 8min OTM 20 Reverse Singles 30sec Plank Then Dynamic Stretch Mobility Stetch Strength Every 2 min Deadlift 10 Reps 70% 8 Reps 75% 6 Reps 80% 4 Reps 85% WOD 3 Rounds 200m Run 5 Deadlift 185/123 10 Ring Dips For Time Rest 2min 3 Rounds 10 Deadlift 155/113 10 Burpees For Total […]

07-11-2014

10 Jul

07-11-2014 “Time to Roll The Dice” At the start of the clock, 1 member will roll a set of dice. Every member must complete the exercise shown on the dice before rolling the dice for the next exercise. Time Cap of 25minutes. 2=2 wall walks 3=3 Burpees 4=4 Push Press 95/63 5=5 KB swings 70/53 […]

CrossFit RSD is proud to announce..CrossFit Kids RSD

10 Jul

CrossFit Kids RSD Summer Classes Mondays, Wednesdays, and Fridays July 14 – August 15 (NO Class July 18) 3yrs – 5yrs 11:00-11:30 6yrs-14yrs 11:30-12:10 $40 per child or $5 drop in CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, and general and scalable for any participant […]

07-09-2014

08 Jul

WOD for 07-09-2014 EMOM 10min 10 Double Unders or 30 Singles Then for time 50 Sit-ups 20 Thrusters 45#/33# 20 OH Squats 20 OH Lunges 50 Sit-ups 15 Thrusters 75#/53# 15 OH Squats 15 OH Lunges 50 Sit-ups 10 Thrusters 95#/73# 10 OH squats 10 OH lunges

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Features

Class Schedule

CrossFit RSD offers group classes throughout the day, ranging from 5:15am to 6pm.



View Our Schedule

Membership

Interested in joining CrossFit RSD? There are no contracts and we offer discounts to members who setup automatic payments or pay for multiple months at a time.

Learn About Membership

Free Class Every Saturday

We host a free class every Saturday at 9am. There's no better way to find out if CrossFit RSD is for you than to meet our coaches and workout with us. Come as often as you like! Learn About Our Free Class

Nutrition

There's no way around it: what you eat affects how you look, feel, and perform. Proper nutrition combined with CrossFit can have an amazing impact.


More About Nutrition

Coaches

All of our coaches are certified by CrossFit HQ and regularly workout at CrossFit RSD in the group classes alongside the rest of our athletes.


More About Our Coaches  

Mission Statement

What makes CrossFit RSD tick? Take a look at our mission statement.



Read Our Mission Statement
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What people think of CrossFit RSD

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I am very impressed by Mike Spears. I have never been to a CrossFit class because I thought it seemed intimidating. I have heard great things about CrossFit but I was concerned about the learning curve with the equipment, terminology, etc. I was pleased when I decided to overcome my fears and take my chances at CrossFit RSD. Mike made sure I understood the terms, how to do the exercises properly and why they were done. I have gone to many group exercise classes where I felt lost or as if I was just another “number” to the instructor. I am pleased to say that Mike Spears could make anyone feel comfortable training in CrossFit.

Keep up the good work :)

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Affordable, challenging and properly taught CrossFit!

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Challenging but very friendly and encouraging environment. Mike Spears is a great coach and friend. Come check it out.