Join us this Saturday 6/29 for an RFCF group mountain bike ride. We will meet at the gym at 10:00. We’ll figure out a route, (some combination of Buckhorn/Glassier/Prince Creek etc..) with options to suit everyones available time.   Hope to see you there!!Read more

Pre WOD  5 rounds, not for time 10 DB bench press 10 double DB bent over row Workout of the Day 3 rounds for time 500 meter row 12 burpees 21 box jumps (24″/20″)Read more

Workout of the Day 5 rounds for time 40 walking lunge steps 30 abmat situps 20 pushups 10 DB power cleans (#50/#35) *Rx+… 15 GHD situps/10 handstand pushups/#70/#50Read more

Workout of the Day Dissecting “Kelly” With a partner.. 30 minutes as many rounds as possible 400 run 30 wall ball shots (#20/#14) 30 box jumps (24″/20″)  Read more

Workout of the Day 4 rounds 2:00 12 wall ball shots (#20/#14) Row for max calories 1:00 rest 4 rounds 2:00 12 kettlebell swings (32kg/24kg) Max 10 meter shuttle sprints 1:00 rest *3:00 rest after first 4 roundsRead more