WOD

Dear RFCF crew, in light of the recent developments related to the COVID-19 virus, we’d like to inform you of the steps we will be taking to ensure everyone that RFCF will be a safe place to continue to train. This weekend, after the Saturday morning class, we will be doing a complete disinfecting and sanitizing of the gym. This will include a thorough cleaning of all equipment… bars, kettlebells, DB’s rower and bike handles, PVC’s, bumper plates etc.. This will also include all door knobs, light switches, faucet handles, floor and anything else that gets touched within the gym. Everything will be cleaned with a bleach solution. The CDC says a mild bleach solution will kill all viruses. What we will be asking of you starting Monday is the following… 1: After entering the gym, please go to the bathroom and wash your hands before touching any gym equipment....
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Workout of the Day ON A 3:00 RUNNING CLOCK… 20 Push-up 30 Russian KB Swing (70/53) 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100 Double Under -Rest 1:30- ON A 7:00 RUNNING CLOCK… 60 Push-up 70 Russian KB Swing 125 Double Under *In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.
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Pre WOD Find your 10 rep max front squat Workout of the Day 9:00 as many reps as possible 9 overhead squats (#95/#65) 9 down ups 9 knees to elbow
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Workout of the Day In teams of 2… 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges** On the bike, P1 works while P2 hold (1) KB (53/35) in the front rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of bike is completed On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time. Option for teams to choose “Syncro Wall Balls” (20/14) 40-35-25-20-10
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Pre WOD Every minute on the minute for 8:00 Even: 5-7 Strict Pull-Ups or 1-2 Strict Muscle-Up Odd: 5-7 Tall Box Jumps Workout of the Day 4 rounds for time 5 Deadlift (AHAP)* 7 Ring Muscle-Ups or Burpee Pull-Ups 21 Box Jump (24/20)  
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