RFCF members, please join us Fri Nov 30th from 7-9pm for a holiday party at Woody Creek Distillers (right next door to the gym). Feel free to bring an appetizer to share. There is a sign up poster at the gym if you want to see what others are bringing. WCD will provide drink specials...Read More

Pre WOD Kettlebell strength complex 5 rounds, not for time 3 KB push press 6 KB squat cleans 9 KB bent over rows 12 KB pushups Workout of the Day In 12 minutes, climb as far up ladder as possible 10 double unders / 3 burpees 20 double unders / 6 burpees 30 double unders...Read More