In support of Peace, Justice and Unity.

We created CrossFit Renaissance to be a family-oriented, welcoming, and inclusive community. To be a place where each person can fit in and belong. A home away from home, where there are connections, friendships, and celebrations. We intend to keep this foundation...
Saturday 5/23rd Quarantine Steam WOD

Saturday 5/23rd Quarantine Steam WOD

STRENGTH Tabata: Scissor Kicks x 2 Mountain Climbers x 2 Glute Bridge x 2 Jump squat x 2 x 3 CONDITIONING For time: 100 Air Squats 80 Hollow Rocks 60 Push-ups 40 Jump Lunges (total) 20...
Saturday 5/23rd Quarantine Steam WOD

Friday 5/22nd Quarantine Steam WOD

STRENGTH 1a) Dumbbell Back Squat: 4 x 15-20. Rest 30s 1b) KB Bent Press: 4 x 6-8 each. Rest 30s 1c) Hang Power Clean Reverse Lunge: 4 x 8-10 each. Rest 60s CONDITIONING For time: 21-15-9 Goblet Curtsey Lunges each DB/KB Hang Power Snatch each 30 Sit-ups after each...
Saturday 5/23rd Quarantine Steam WOD

Thursday 5/21st Quarantine Steam

STRENGTH 1a) Renegade Rows: 4 x 8-10 each. Rest 30s 1b) Ipsilateral Glute Bridge Floor Press: 4 x 10-12 each. Rest 30s 2a) Weighted Hollow Hold: 4 x 20s. Rest 30s 2b) Triceps Kickbacks: 4 x 8-12 each. Rest 30s CONDITIONING 3 Rounds: 15 Single Arm Suitcase Deadlift...
Saturday 5/23rd Quarantine Steam WOD

Wednesday 5/20th Quarantine Steam

STRENGTH 1a) Single Leg Dumbbell Glute Bridge 4 x 12-15 each 3s descent . Rest 30s 1b) Half Kneeling Tornado Press 4 x 6-8 each. Rest 30s 1c) Single Arm Front Rack Bulgarian Split Squat. 4 x 8-10 each. Rest 30s CONDITIONING 21-15-9 Single Arm Dumbbell Overhead Squats...