There will only be one workout on Monday, May 25th at 9 am. We will be doing the annual Memorial Day classic workout “Murph” This year our workout will be open to any non RFCF members as well for a drop in fee of $15, all of which will be donated to The Hero’s Project.  There...Read More

Pre WOD Bent Over Barbell Row5 X 5 Workout of the Day 5 22/2015 10 minutes as many rounds as possible 10 wall ball shots (#20/#14) 100 meter run with med ball 10 box jumps (24″/20″) Post WOD Accumulate 3:00 in L-sit positionRead More