NEWS/BLOG

News/Blog

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April Elements Class

April 1, 2015
Start CrossFit with our April Elements class beginning April 1st. The Elements class will run Mon/Weds/Fri from 6-7 pm for 2 weeks. Go here for more information

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Spring BBQ and Final Games Open WOD


All RFCFer's, join us this Friday, 4/5, for our spring BBQ. It will follow the final CF Games Open WOD Friday evening. Spouses and kids are welcome. Food off the grill and beer will be provided. If you'd like to bring a dish to share, please do, but not required, and no...it does not have to be paleo.

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Start CrossFit With Our Next Elements Class


Our next Elements class will begin Monday April 22nd. It will run Monday/Wednesday/Friday at both 8 am and 6 pm. You may choose attending either the morning session or the evening sessions. Go here for more information

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New Classes


Starting Tuesday, May 7th, RFCF will introduce a new class called CrossFit Cardio. These will be CrossFit workouts with programming that relies heavily on running. These will typically be longer time domain endurance based workouts of short intervals, long intervals and tempo/time trials, also incorporating bodyweight strength movements (squats, pushups etc..), prowler sleds, and rowers.    Every class will beg

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Start CrossFit With Our May Elements Class


Our next Elements class will begin Monday May 6th. It will run Monday/Wednesday/Friday at both 8 am and 6 pm. You may choose attending either the morning session or the evening sessions. Go here for more information

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Memorial Day Murph


Memorial Day weekend is approaching. As well as the un-official start of summer it's also been our tradition since the start of RFCF to get together and perform the hero WOD "Murph", named after Medal of Honor recipient Michael Murphy, to remember those who gave their lives in service to us. This year we are also asking participating athletes to register with "Memorial Day Murph".  MDM is a yearly internet based fundrais

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Start CrossFit With Our June Elements Class


Our next Elements class will begin Monday, June 3rd. It will run Mon, Weds, Fri from 6-7 pm for two weeks. This series of classes will prepare you to enter any of our regularly scheduled daily workouts. Go here for more information.

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Power and Scaling


How much importance do you place on "RX'ing" a workout? Do you feel as if RX'ing is going to yield better results in the long run to your progress than if you scale a WOD? Maybe not. You may actually be inhibiting your progress by attempting WODs as RX. CrossFit is about power output, work (load x distance), divided by time. Too heavy slows time thus blunting power output. Here is an artical I've posted in the past but is worth reading again to h

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Start CrossFit With Our Next Elements Class- June 18th


Our next Elements class will begin Tuesday June 18th. It will run on Tuesdays and Thursdays at both 8 AM and 6 PM for two weeks. Each session will last approximately and hour and a half. This series of classes will prepare you to enter any of our regularly scheduled daily workouts. Go here for more information.

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