WOD

Pre WOD 3 sets for quality 5-10 handstand pushups OR strict seated DB presses 5-10 strict ring rows Workout of the Day Every minute on the minute for 20:00 1st min: 16/13calorie row 2nd min: 15 toes to bar or 20 abmat situps 3rd min: max DB renegade rows (#50/#35) 4th min: max rope climbs
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Hi Crew, for not being open there is a lot of information to communicate to you all. Most will be coming out over the next several days. I will be sending messages via email, text, our website and social media. Not everyone gets the information delivered through just one or two sources. Tell your other friends in the gym if you think they may not be getting any of these communications. Though I know some of you are not necessarily social media people, it’s definitely the easiest way to reach all. Follow us on Instagram and Facebook, check out the “Blog” tab of our website, and check your inboxes including spam folders.  More to come soon…… hang in there, do your “at home” workouts and stay strong! Vince
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Dear RFCF members, due to govenor’s order we will be forced to close effective immediatley. Stay tuned for further details. In the meantime we will continue post at home workouts you can find each day on our website. If possible we may hold outside workouts weather permitting, again, stay tuned. I’m sorry we have to do this but hopefully we’ll get through this quickly. Stay positive and stay strong. We will continue to communicate with you regularly and please feel free to reach out with any questions.  Sincerely,  Vince
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Workout of the Day With a partner for time 500 meter row 60 sandbag power cleans (#120/#70) 1000 meter row 40 SB power cleans 1500 meter row 20 SB power cleans *switch every 250 meters on rower, partition cleans in any manner
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Pre WOD 3 sets 50′ HS Walk or Quad Crawl 20 Slow Deadbugs -Rest as Needed between sets Workout of the Day Every 4:00 on the minute for 16:00 MIN 1-4 – Run 800m MIN 5-8 – AMRAP of… 3 Wall Walk 15 Slam Balls (30/20) -Rest 4:00- Every 2:00 on the minute for 10:00 MIN 1-2 – Run 200m MIN 3-4 – AMRAP of… 2 DB Up-Down (50/35) 4 DB Box Step-Ups (24/20)
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