Workout of the Day 4 rounds for time 400 run with med ball 400 run without med ball 25 wall ball shots 15 burpeesRead More

Workout of the Day Every 4 minutes on the minute for 20:00 20 DB snatches (#50/#35)(Rx+ #70/#50) 40 double unders 2 legless rope climbs Post WOD 40 strict knees to elbows (Rx+ knees to opposite elbow)Read More

Pre WOD Bench press 5-5-3-3-1-1-max effort @ 50% Workout of the Day 4 rounds for time 400 meter run 50 squats  Read More

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