RFCF crew…. join us for a fall MTB ride. We’ll head up and do a loop on the new Vasten trail. Meet at the gym at 10:30 Sunday 10/6Read more

Workout of the Day 3 rounds 3:00 30/24 calorie row AMRAP kettlebell deadlifts (32kg/24kg) 1:00 rest 3 rounds 3:00 30/24 calorie bike AMRAP devils press (#50/#35) 1:00 restRead more

Pre WOD 5 rounds not for time 5 bent over barbell rows 20 1 arm KB hollow body press (10R/10L) Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Sandbag over the shoulder (#120/#85) *50 meter farmers carry after each set (32kg/24kg)Read more

Pre WOD Every 2 minutes on the minute for 10:00 3 squat cleans Workout of the Day 20 minutes as many rounds as possible 10 strict press 15/10 cal bike 10 strict pullups 15/10 cal bike  Read more

Workout of the Day With a partner, complete for time 3 rounds of.. 400 partner run (teathered with sandbag) 60/45 cal bike (partition as necessary) then…. 100 thrusters (#135/#95) (partitoin as necessary)Read more