Pre WOD Dedalift 6 X 3 Workout of the Day 5 rounds for time 15 kettlebell swings (32kg/24kg) 200 meter runRead More

Workout of the Day Every minute on the minute for 24 minutes 10 push press (#105/#75) 15/12 calorie row 25 squats 50 double undersRead More

Pre WOD Overhead squat 5 X 5 Workout of the Day 5 rounds for time 15/12 calories on Assault bike 10 burpees  Read More

Workout of the Day 3 rounds for time 800 meter run 30 calorie row 30 DB snatches (#50/#35)Read More

Workout of the Day Alternating tabata -Sandbag sumo deadlift high pull (#70/#55) -lateral burpee over SB -SB 1 leg romanian deadlift -SB plank pull through/pushupRead More

RFCF members, if you don’t have double unders or if you want to improve or become more efficient with your double unders you need to attend this. Only 15 spots available, this will sell out quickly so reserve your space now…… $60Read More

Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (32kg/24kg) 15 V-upsRead More

Workout of the Day 5 rounds 2:00 row for max calories 2:00 AMRAP double KB front rack reverse lunge (24kg/16kg) 2:00 rest *5 rep deduction in score each time KB’s are set doneRead More

Workout of the Day With a partner 5:00 max cal Assault bike 5:00 AMRAP clean and jerk (#115/#80) 3:00 rest 5:00 max cal Assault bike 4:00 AMRAP snatch (#95/#65) 3:00 rest 5:00 max cal Assault bike 3:00 AMRAP thrusters (#75/#55)  Read More

Pre WOD Close grip bench press 5 X 5 Workout of the Day 5 rounds for time 5 deadlifts (#275/#195) 10 lateral over the bar burpeesRead More