Come and check out our brand new Olympic Weightlifting program!

Olympic Lifting Coming Soon!

Red Hills CrossFit is very pleased to announce our first ever Olympic Lifting Class! We will be running a 12 week program 3 days per week, which will culminate in the Red Hills Classic, our first ever In-House Olympic Weightlifting Meet. We will only be accepting 10 people into the program to make sure that each athlete gets the attention they deserve. Athletes who participate in the program will receive individual programming and accessory work in small group setting with individual attention. Athletes will also receive coaching for the meet, as well as free entry to the meet.

Class times will be 8:30-9:30pm on Tuesdays and Thursdays and during open gym on saturdays from 10am-12pm.  We are looking for positive, encouraging, respectful and dedicated athletes who can commit to the full 12 week schedule. Each person will be following a similar program with adjustments made based on his or her strengths and weaknesses. Athletes should expect to make improvements in their strength, technique and consistency with both the snatch and clean and jerk, as well as the squat and other major lifts.

At the end of the 12 weeks, we will be hosting our own in-house competition, limited to only Red Hills CrossFit members. The competition will consist of athletes competing in weight classes and age groups in the snatch and the clean and jerk. Competitions like this are a great place to set PR’s or get a better understanding of how meets work. For most of you, this will be your first meet, and what better way than with your Red Hills family? The competition will be held as close to USA Weightlifting standards as possible, however athletes do not have to wear a singlet. For a full list of competition rules go to the USAW website.

For more information, we will have a meeting at the gym on March 18th, at 12:30pm, immediately after open gym. Everyone is welcome to come learn what the plan is and who we are looking for. Be sure to sign up quick and fill out the questionnaire on the facebook members page.

What are your goals for 2017? Here are the RHCF coach's.

Our Goals for 2017


            Given that it’s the start of a new year, we thought we’d share our fitness goals for 2017. Hopefully these will inspire you to set your own goals and share them with us.


Travis P.

1)    300lb Bench Press, 400lb Back Squat, 500lb Deadlift. Partly because they’re nice round numbers, but also because they are solid strength goals for someone my size to achieve.

2)    Continue to set PR’s on Benchmarks and strength. I’ve been doing CrossFit for 9 years and my goal is always to continuously improve.

3)    300lb Clean and 225lb Snatch. Because damn, that would be awesome. It’s going to require a decent strength program and some hard work, and being all around strong is always better.



1)    2017 Regionals qualification, top 20. Because 2016 Regionals crushed my soul and I need to redeem myself. I want to be a good role model and example to my sons, and prove that when life knocks you down, you get back up and fight harder.

2)    2017 Games qualification as a 35-39 year old Master. Because I believe I am good enough. God gave me an athletic skill set and I believe it is my honor to glorify Him with the gifts He gave me. Plus, my boys believe in me and I want to make them proud.

3)    More consistent Snatch, hitting 175lbs by August. Because in comparison to my other lifts, my Snatch is very weak and inconsistent.

4)    Bonus: 300lb Back Squat. Because I’m SO close, and why not!



1)    225lb Snatch and 275lb Clean and Jerk. Because that would be a qualifying total to compete nationally in weightlifting… if I only weighed 135lbs! (If I can beat Travis to it that would be a cool bonus, too.)

2)    10 Unbroken Ring Muscle Ups. It requires a certain amount of athleticism and body control that tends to elude me.

3)    Back Squat 365lbs and Front Squat 315lbs. This is the prerequisite amount of strength I need to have in order to Snatch and Clean and Jerk the numbers I would like to hit.



1)    Clean and Jerk 245lbs. Because I will need to practice catching in the squat instead of Power Cleaning.

2)    Front Squat 285lbs. Because it will require more strength AND higher mobility in my ankles, hips, and shoulders.

3)    Body Weight Strict Press. Because it will give me a better strength to bodyweight ratio.



1)    My number one goal is to maintain a healthy pregnancy with Baby Pratt #2 (due late July) while continuing to CrossFit 4-5 times per week.



1)    Get down to 10-12% body fat. To improve sexiness and make bodyweight exercises like pull ups and muscle ups easier.

2)    Put 10-15lbs on my Snatch and Clean and Jerk. It can’t hurt to get stronger, and it will take a lot of work on mobility and technique to continue making improvements.



1)    Metcon 3 days a week while still staying consistent with lifting 3-4 times a week. As a full-time student and nurse, it's tough to make it in to the gym all the time, but my goal is to maintain consistency and make it a habit.

2)    Clean 185lbs and Snatch 125lbs. I love the sport and I really enjoy my time spent on barbell work. I believe that consistency can get me far.

3)    Get my first bar muscle up. Practicing the things I’m not good is the hard part of this and improving complex bodyweight movements is part of being well-rounded.


Travis D.

1)    Snatch 225lbs. Snatch is my favorite lift and my current PR is 215lbs. 225lbs would be a big milestone weight.

2)    Focus more on maximizing my time in the gym. Even if it’s the last 5 minutes of class, do something productive.

3)    Stay healthy. I had more injuries in 2016 than any other year, probably because I’m getting older. I need to stay on top of preventative and accessory exercises to stay healthy.



1)    3x a week Accessory Work. Doing the WOD is great but to take my game to the next level I need to spend additional time on accessory movements.  At least 15 minutes, preferably more.

2)    Better Recovery and Maintenance. I feel as though I’m always sore and need to limit my performance because of it. So I want to spend more time doing recovery and maintenance in the form of stretching, foam rolling, smashing, and utilizing the lacrosse ball.

3)    Meal Prep, Meal Prep, Meal Prep! Life happens and it definitely happened to me the last quarter of 2016. Nutrition is the foundation to any fitness program and I need to resume meal prep to get my foundation back on track.



1)    Get back to the basics. I would like to focus more on the basic movements to help me get to where I want to be with all of my lifts.

2)    Stay consistent with the Zone Diet. Before the holidays I was on a great routine of meal prep and planning, but I got off track. I’d like to stay consistent for the whole year because that is when I saw the most progress.

3)    Increase cardio capacity and build my “engine.” I tend to be fast out of the gate and lose speed through the workout. I would like to work on being consistent and not burning out too quick.


            You’ve heard our goals, so let’s hear yours! Comment on the Facebook page or feel free to talk to any of us in person. We can’t wait to hear them!

Why we kip?

Why We Kip


One of the most controversial CrossFit movements is the kipping pull-up. A kipping pull-up is a pull-up that is made faster by generating momentum at the hips. In CrossFit, kipping pull-ups are simply a way to get more work done in a given amount of time. They are one of many tools we use to increase aerobic and anaerobic capacity. We don’t use kipping pull-ups as a way to build strength for strict pull-ups, as there are better ways to do that (e.g., bent over rows, banded pull-ups, lat pulldowns, and inverted rows). Every exercise is chosen with a specific intended effect. Kipping pull-ups and strict pull-ups are done with different goals in mind.


It’s a common misconception that kipping is the only way CrossFit athletes do pull-ups. In fact, it is not uncommon to see strict pull-ups programmed at least once a week, either in a strength section or as accessories. Another fallacy is that kipping is bad for the shoulders. Kipping can actually be a great way to build muscle in and around the rotator cuff, while also putting the arms through a full range of motion. That being said, at Red Hills CrossFit, we try to ensure that athletes’ shoulders are strong and mobile enough for kipping pull-ups by requiring them to perform a certain number of strict pull-ups (at least six for males and three for females) before we encourage them to progress to the kipping variation.


In addition to the benefits mentioned above, kipping is a great way to establish progressions for more complex gymnastic movements such as the muscle-up and the back uprise. Kipping can also help athletes develop an understanding of how to dynamically transition from a globally flexed to a globally extended position for both relatively simple movements such as burpees, to more difficult ones such as handstand push-ups.


We don’t teach kipping because it will make an athlete’s pull-ups better; we teach it to make all their gymnastic movements better. Similarly, we don’t teach the med ball clean because it will make an athlete stronger; we teach it because it will help athletes who have never done Olympic lifts before to learn proper movement patterns. Every exercise is a tool. Understanding this principle is a very useful thing to know as a CrossFit athlete, and applies to all other training as well.

Who's The Fittest?

Who's The Fittest?

Our Fall Fitness Challenge is wrapping up soon. The goal for this challenge was to improve our fitness through clean eating nutrition habits. And how do we check for improvements in fitness? We set a baseline, and then repeat the test at a later date. We want baselines to be measurable, observable, and repeatable. We also want to cover several different modalities and energy systems to ensure that “the fittest” doesn’t have any weaknesses. Following those guidelines, for this challenge, we are testing overall fitness using the CrossFit Total, a one-mile run, and Fran. These tests cover different domains of fitness, making them an effective way to see overall improvement.

The CrossFit Total is the sum of an athlete’s one-rep maxes for three lifts: shoulder press, back squat, and deadlift. This is a fantastic way to test one’s maximum muscular force, or how strong they are. These lifts are great because, while they are complex, they don’t require nearly as much technique as the clean and jerk or the snatch. That makes them suitable for testing across a large group of people. Testing an athlete’s “total” is as straightforward as it gets. If they added five pounds, then they got stronger.

The one-mile run is another effective test because it is also very simple: one foot in front of the other, point A to point B. While the execution itself is simple, ask any coach and they’ll point out the complexities. Can you control your breathing? Control your body to maintain a predetermined pace? Control your mind to ignore the burning muscles in your legs? In the end, what it really boils down to is how fast you can move your body from one destination to another.

The final test, Fran, is probably the most complex of them all. For time, athletes complete 21-15-9 reps of thrusters (at 95# for men and 65# for women), paired with pull-ups. Though neither of these movements appear to be particularly technical, proper technique is critical to ensure that they can be performed quickly (and safely!). And when performed at maximum speeds, Fran is a great test of anaerobic capacity, basically your ability to make your muscles work even when it feels like they are on fire and you can’t breathe. With Fran, you have two choices. One, get through it as fast as possible. Two, sandbag it, and have to walk away knowing that you could have gone faster and pushed your body harder, but you wimped out. The reason we chose this particular test for the Fall Fitness Challenge is because it is as much a test of mental strength as it is physical. Though it is impossible to measure mental strength, this is one of the best ways we have found to come close. If your time improves from test to re-test, you have either improved your technique, dug deep to find your mental strength, or improved your fitness.

Our goal is to be able to perform well at any task, and the tests above are some of the most important. Between a powerlifter and an endurance athlete, the powerlifter would obviously have a higher total, while the endurance athlete would have a faster mile time. The problem there is that by specializing in one domain, they are neglecting others and therefore developing weaknesses. Our goal is to have no weaknesses. So we may not have the fastest mile time, but we sure as hell are a lot stronger than the endurance athlete. And we may not be able to deadlift 800 pounds, but we would definitely beat the powerlifter in a footrace