Rigorous Bootcamp

28-Day RIGOROUS Transformation Challenge 07/29/2020

28-Day RIGOROUS Transformation Challenge

🔵 4 Weeks of Dietician-Approved Meal Plans,

🟠 4 Weekly Print-n-Go Grocery Lists

🟢 67 Delicious and Easy-to-Make Recipes

⚫ Workout programming directly to your phone through our training app (Android and iOS).

28-Day RIGOROUS Transformation Challenge You've found your 28-Day Transformation Challenge with Done-For-You Plans!


Minimal rest between Tabata circuits and you’ve got a serious conditioning workout! Runs are 200 meters each.


See that AbDomination at the end? Try that!

Group Fitness Training 01/09/2019

Group Fitness Training

// Free Week of Group Training //

♦ Mon/Wed/Fri ♦ Get your voucher now!

Group Fitness Training Group Fitness Training in Birmingham, AL - New Conditioning Class


A little sum sum...
Runs are 200M. Rest 1 min between circuits.


Dumbbell domination...


You’ll fire up your glutes alright!


A lil Friday conditioning...


🎯 Monday conditioning. The Run is a 200 meter sprint. Rest 2 minutes between circuits. Go❗️


We have some dumbbell action today...


✅ Tabata Monday
🏃🏻‍♂️ Map out 200 meters for the run.
👍🏼 2 minutes between circuits.


Here’s a simple Tabata couplet. All you need is a rope. Get to it!


Tabata Friday
2 minute rest between Tabatas


And we add some dumbbells to the mix...


A lil conditioning...


Another Tabata bootcamp...

Group Fitness Training 03/16/2018

Group Fitness Training

🔥🔥 Free Week Of Group Training 🔥🔥

➡️ Limited: Only 20 Vouchers For This Offer
➡️ M/W/F 9am Conditioning Class

Group Fitness Training Group Fitness Training in Birmingham, AL - New Conditioning Class


Here’s some conditioning. Tabata is a set interval of 20 seconds of work, 10 seconds of rest, for 4 minutes. When you see 2 movements, alternate between the 2.

endless.clickfunnels.com 09/18/2017

Group Fitness Training

Hey Birmingham Peeps!

M/W/F 9am - Get your FREE Week of Group Training Classes. 30 Vouchers available. Claim yours now!



CrossFit Birmingham - 3 Point Push-up

Get started with the basics - http://BirminghamFitSTART.com



Real Time Tabata Workout - Russian Twists and Mountain Climbers

Beginner Bootcamp starting in September - details to come...

http://RichardRigor.com - Real Time Tabata Workout - Russian Twists and Mountain Climbers 20 Seconds of WORK 10 Seconds of REST/TRANSITION Repeat for 8 round...


February 2015 M/W/F 9am Conditioning Bootcamp - *Special Offer*
Be one of 12 to get in. ALL levels welcome. PM for details.

crossfitbirmingham.ning.com 01/01/2015

Whole Life Challenge New Year

Ready to REFOCUS and make a change?

crossfitbirmingham.ning.com Join our CrossFit Birmingham Team for this challenge! Get more details here and join us!


Real Time Tabata Workout - Russian Twists and Mountain Climbers

http://RichardRigor.com - Real Time Tabata Workout - Russian Twists and Mountain Climbers 20 Seconds of WORK 10 Seconds of REST/TRANSITION Repeat for 8 round...

richardrigor.com 04/16/2014

Rigorous Transformation 6 Week Shred Protocol

Still interested in getting leaner in the next 6 weeks?

richardrigor.com Starting Monday, April 21, I’ll be coaching a private group of participants, step by step, through a 6 week fatloss transformation. And, I’d love for you to join me.

crossfitbirmingham.ning.com 12/31/2013

100 Day Burpee Challenge

crossfitbirmingham.ning.com 100 Day Burpee Challenge. Beginning Wednesday, January 1st, we are going to do one burpee on day one and add one each day until we get to 100 burpees on the 1…

crossfitbirmingham.ning.com 05/09/2012

What CrossFit Has Given Me, by Jeff Ray

Great article. Read it now.

crossfitbirmingham.ning.com What CrossFit Has Given Me, by Jeff Ray I’ve strained my hip flexors and lower abdominal muscles to the point that I was convinced I had a hernia for over thr…


Homewood Park workout of the day: Run from bees!

aweber.com 02/29/2012

- Your Questions Answered About The Paleo Diet...



5:30 Homewood: We are at the upper pavilion. And, it is very cold. That is all.


Corporate is coming to Homewood - hope Jason warned you... j/k. Cross your fingers we don't get rained out! /Richard


Homewood: Today looks like a fine day to pay tribute to the Air Force. /Jason


Thankful for the campers who took care of Jessica's Dad and family yesterday at UAB. You are all professionals and awesome in action. Special thanks to Holly, Karla and of course Dr. Melton.

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Birmingham, AL

Opening Hours

Monday 9am - 10am
Wednesday 9am - 10am
Friday 9am - 10am

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