Pre WOD 3 sets 50′ HS Walk or Quad Crawl 20 Slow Deadbugs -Rest as Needed between sets Workout of the Day Every 4:00 on the minute for 16:00 MIN 1-4 – Run 800m MIN 5-8 – AMRAP of… 3 Wall Walk 15 Slam Balls (30/20) -Rest 4:00- Every 2:00 on the minute for 10:00...Read More

Dear RFCF crew, in light of the recent developments related to the COVID-19 virus, we’d like to inform you of the steps we will be taking to ensure everyone that RFCF will be a safe place to continue to train. This weekend, after the Saturday morning class, we will be doing a complete disinfecting and...Read More