CrossFit RUA

09/15/2026

BRING A FRIEND DAY IS THIS WEDNESDAY!

Grab your favorite workout partner—or that friend who keeps saying they’re “going to try CrossFit someday”—and bring them to Rua!

No CrossFit experience is needed. Every movement can be modified for any fitness level, and our coaches will guide them through the entire class.

Your friend’s class is completely FREE!

Register for a drop-in on our website and use code:

https://www.cfrua.com/memberships

WELCOMETORUA

Come lift, sweat, laugh and experience what the Rua community is all about.

Strength. Conditioning. Community.

09/11/2026

Countless hours of training. Sacrificed days, early mornings, long sessions, and a whole lot of hard work — all leading up to this.

Tomorrow, Coach Cam takes on the IRONMAN Wisconsin in Madison! 💪

We are already so unbelievably proud of you, Cam. The dedication and discipline it takes just to make it to that starting line is something to be damn proud of.

Now it’s time to trust the work, enjoy the moment, and GO KICK SOME ASS! 🔥

Help our Rua family wish Coach Cam the BEST OF LUCK tomorrow!

We’ll all be cheering you on from home! ❤️

09/09/2026

A Place to Gather: Community Fellowship This Sunday

Our hearts have been incredibly heavy this week, and if there is one thing we know, it is that no one should have to carry this kind of grief alone.

This coming Sunday, September 13th, from 3:00 PM to 5:00 PM, we want to open our doors and offer a quiet, safe space for our neighbors to simply come in, sit down, and be together.

We are pulling all of our tables together into one big family dinner. There are no assigned tables and no expectations—just a place to find comfort, share a conversation, and lean on one another.

The pizza is completely free, and there is absolutely no charge to join us.

Before we close the evening, we will gather for a brief word of prayer to lift up our community and the families who are hurting so deeply.

Please come as you are, whether you need to talk, cry, or just sit in a room full of people who care about you. We live here alongside you, we love this neighborhood, and we are going to get through this darkness together. We hope to see you this Sunday.

Your neighbors at Old Plank Pizza Company

09/08/2026

BUILT DIFFERENT

This workout meant so much more than just the reps, the weight, or the time on the clock.

This was our first Labor Day together inside the walls of Rua—walls that were built through hard work, sacrifice, uncertainty, and a whole lot of people who refused to give up. Watching our members push through this workout alongside one another was a reminder of exactly why we created this place.

Rua isn’t just a gym. It’s a community of people who show up, work hard, support each other, and keep going when things get uncomfortable.

That is what it means to be Built Different.

We want this to become a Rua tradition—a workout we come back to every Labor Day. Each year, we’ll get to see how much stronger we’ve become, how much our community has grown, and how far we’ve come together.

The first one will always hold a special place in our hearts.

Same workout. Same community. Stronger every year.

09/07/2026

09/05/2026

Four incredible athletes took on the Coalition West Town Throwdown, and two of them proudly represented Rua!

We are so proud of our Rua athletes. They lead by example every day, and their hard work, dedication, and determination are admired by everyone who trains alongside them.

A huge shoutout to their amazing partners as well! They may not train at Rua, but we loved cheering them on and watching all four athletes give it everything they had.

Strong athletes. Incredible people. We’re proud of all four of you! 💪

09/02/2026

A message to our community.

Hearts are heavy across our neighborhood today. The tragic loss of an innocent child has left us all deeply shaken, heartbroken, and searching for words.

In times of unimaginable darkness, we are reminded of a fundamental truth: our children are our most precious, vital, and vulnerable treasures. They are the heart of our community, and they must always be our most protected class.

Now, more than ever, we need to lean on one another. We must watch out for one another, check in on our neighbors, and actively look after the little ones around us.

Let’s lead with kindness, choose love over indifference, and fiercely protect the safety and well-being of every child in our neighborhood.

We are here with you, and we will get through this grief together.

Take care of each other.

08/27/2026

A new 9-week Complete Training starts Monday, August 31!

CompTrain is the programming we follow at CrossFit Rua, and this cycle is all about building strength, developing power, and putting your progress to the test.

The first five weeks will build toward a 2K row while developing strength and technique in the bench press, back squat, and power clean.

BRING A FRIEND DAYS — SEPTEMBER 16 & 22

Bring someone who has been wanting to try CrossFit and let them experience a day at Rua!

WEEK 8: TEST WEEK

We’ll test one-rep maxes in:

• Back squat
• Deadlift
• Bench press

Competitors will also test either the split jerk or push jerk.

WEEK 9: EXPLOSIVE POWER

We’ll close out the cycle with heavy push presses, power-clean singles, and plyometric testing.

Eight weeks to build, develop power, and test what you’re capable of. This is the perfect time to get consistent, set new goals, or finally come try CrossFit Rua!

08/24/2026

NEW STRENGTH CYCLE STARTS AUGUST 31 💪

If you’ve been waiting for the right time to join CrossFit Rua—this is it!

Starting with a brand-new cycle gives you the opportunity to:

🔥 Establish your starting numbers
🔥 Learn the lifts with help from our coaches
🔥 Build strength week by week
🔥 Track your progress
🔥 Celebrate big PRs with an incredible community

You don’t need CrossFit experience, and you don’t need to get in shape before walking through our doors. Every workout can be adjusted to meet you exactly where you are today.

CLASS TIMES

Monday–Friday
6:00 AM | 7:15 AM | 8:15 AM | 9:15 AM
3:30 PM | 4:30 PM | 5:30 PM

Saturday: 9:30 AM
Sunday: 10:30 AM

Come as you are. We’ll help you get stronger from there.

Message us to get started before August 31!

NewStrengthCycle StrongerTogether

08/21/2026

What. A. WEEK.

So many friends, so much fitness, and SO MANY PRs happening inside CrossFit Rua this week! 💪

The energy has been unreal—athletes cheering each other on, pushing a little harder, lifting a little heavier, and proving once again that the best part of CrossFit is the people you get to do it with.

And we’re not done yet… 👀

🔥 FRIDAY = 3-REP MAX BACK SQUAT 🔥

We’ve put in the work all cycle long, and now it’s time to see what those legs can do! 🏋️‍♀️🏋️‍♂️

Come ready to lift heavy, ring that PR bell, and finish an AMAZING week strong!

Friends. Fitness. PRs. RUA. ❤️🖤