Dec
31
2009
December 31st
Pre WOD
Tabata squats
Workout of the Day
For time:
5-10-15-10-5
Press (#75/#45)
Ring dips
Pushups
Results
Dec
30
2009
December 30th
Pre WOD
Find your 5 rep max deadlift
Workout of the Day
3 rounds for time:
7 deadlifts@ 70% of your 5 rep max
14 pullups
21 box jumps
Post WOD
25 knees to elbows
Uh oh, Connor inspects the damage
Results
Dec
29
2009
December 29th
Pre WOD
Row 2K for time
Workout of the Day
1 minute thrusters (105#/75#)
Do 1 truster the first minute, 2 the second, 3 the 3rd, until you can no longer keep up with the clock….
Post WOD
15 Burpees
20 Wall ball shots
25 Box jumps
Jamie and Carly hitting the Thrusters
Roger and Jamie getting cheered on
Jon getting lots of help as the last man standing during this round. Thad, on left, gave the most impressive performance of the day by rowing a 6:49 2K. Great job Thad!
Results
Dec
28
2009
December 28th – Med Ball Cleans, Mtn. Climbers, Dips
Pre WOD
Pull Up Skill Work with Max Attempt
Workout of the day
10 Rounds for Time:
10 Med Ball Clean and Press (20/14)
10 Mountain Climbers
10 Dips
Post WOD
30 Knees to Elbows
We want to say thanks to Teddy from Kansas for coming in over his Christmas Vacation, it was nice to have you, Teddy!
Is Bree shrugging before hip extension, or is she already on the way down?
Blake Climbs the Mountain
Infidel
The girls go overhead while Connor works the tongue.
Is Bree shrugging before hip extension, or is she already on the way down?
Blake Climbs the Mountain
Infidel
The girls go overhead while Connor works the tongue.
Results
Dec
25
2009
Merry Christmas
Remember, we have no more workouts scheduled this week.
Also, there will be NO 7:00 AM workout on Mon, 12/28.
We hope everyone has a wonderful Christmas.Thank you to all of our members for a great year!
It’s because of all of you that RFCF has become what we are. It’s been great to see the hard work, commitment, sweat and dedication that everyone brings each day to the gym, all the friendships that have developed, the support and encouragement between members, and the progress and improvements everyone has made in their fitness.
We think 2010 is going to be a huge year for RFCF and all it’s members as we continue to grow. This will be the year for everyone to reach new goals they may never have thought possible, develop the confidence to take on new challenges and events, and become healthier and happier than ever before.
Dec
25
2009
Christmas Eve push pressing
Pre WOD
2 rounds:
Kettlebell cleans x 10
KB squats x 10
KB SDHP x10
Workout of the Day
For time:
100 Push press (#75/#45)
Every 2 minutes do 10 box jumps
Post WOD
50 Abmat situps
Light day today @ RFCF. Teddy and Mark getting in their Christmas Eve WOD
Results
Dec
23
2009
December 23rd
Pre WOD
30 GHD situps
Workout of the Day
3 rounds for time:
3 rope climbs
10 wall ball shots
20 pushups
30 squats
Post WOD
30 Back extensions
Blake and Thad. Those are two pretty large loads to pull. Rope climbing will develop pulling strength, as well as tremendous grip and forearm strength. Rope climbing is one of the oldest forms of physical training dating back to ancient Greece. Climbing ropes were (and still are) popular forms of military training because of it's functionality. To be able to pull ones body weight 10-15 feet at any time is a good goal to shoot for and having that ability could turn into a potential survival skill someday.
Results
Nice work from Dad “Big Vince” on the WOD today. Though no rope climbs, he still crushed me as I could only manage two rounds in my second workout in several months.
Dec
22
2009
December 22nd
Pre WOD
Tabata mash up X 2
Double unders
situps
pushups
squats
Workout of the Day
18 Front squats (115#/75#)
3 Pullups
15 FS
6 PU
12 FS
9 PU
9 FS
12 PU
6 FS
15 PU
3 FS
18 PU
Dec
21
2009
December 21st – L-Sits, Deadlifts, Anaerobic Candy
Pre WOD
Reverse Tabata L-Sit
Workout of the Day
7 X 3 Deadlift
Post WOD
For Time:
Row 500M
15 DB Thrusters (35/20)
15 Burpees
Group L-Sit. Is Casey smiling?
Scott and Erik are just hoping that L doesn't stand for Loser.
Jon and Connor after brutal post WOD, welcome back Connor!
Results
Dec
20
2009
Holiday schedule
For Christmas and New Years week the gym schedule will be as follows:
Monday-Thursdays AM workout will remain the same. There will be no PM workouts on Christmas or New Years Eve, Thurs 12/24 or Thurs 12/31. We will be closed both Christmas and New Years day. There will also be no AM workouts scheduled on the Saturdays following Christmas and New Years day, 12/26 or 1/2.
Our normal schedule and class times will resume on Mon, January 4th.
Thank you!!!!!!
I wanted to say thank you to all RFCF members who took time out of their schedules to come to the Viceroy on Wednesday. It really meant alot to see so many of you show your support to our family. We feel very fortunate to have so many friends both new and old and we’re grateful from the bottom of our hearts.Vinny and Sue
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