Month

August 2020

Pre WOD Double tabata -banded ticep extensions -banded hammer curls Workout of the Day 25:00 as many rounds as possible 100 meter farmers carry (#50/#35)...

28 Aug 2020

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Thursday

Pre WOD Every minute on the minute for 6:00 3 high hang power cleans Then, right into.. Every minute on the minute for 6:00 3...

28 Aug 2020

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Friday

Pre WOD Every 2:00 on the minute for 5 sets 4 deadlifts Workout of the Day 3 rounds 4:00 as many rounds as possible 5...

26 Aug 2020

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Wednesday

Pre WOD Every 2:00 for 5 sets 4 back squats Workout of the Day For time 800 run then 5 rounds of… 10 back squats...

25 Aug 2020

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RFCF Group MTB Ride

RFCF mountain bikers… we will be doing a group ride this Saturday (8/29) from the gym. Meet at 8:30 and we’ll head up Glassier and...

25 Aug 2020

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CrossFit Kids Fall Session

Announcing our CrossFit Kids fall program. CrossFit Kids is a fun physical fitness program with the emphasis on FUN! With many activities cancelled and kids...

25 Aug 2020

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Tuesday

Pre WOD Every minute on the minute for 8:00 4 push jerks Workout of the Day 6 rounds 15/12 calorie bike 10 push jerks (#135/#95)...

24 Aug 2020

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Monday

Pre WOD Every 1:30 for 6 sets 1 clean deadlift + 1 below the knee high pull + 1 below knee power clean + 1...

22 Aug 2020

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Saturday

Pre WOD Every minute on the minute for 5:00 7 perfect hand release pushups AMRAP single unders Workout of the Day Every minute on the...

21 Aug 2020

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Friday

Pre WOD Hang power clean 6-6-4-4-2 Workout of the Day For time 300 Double Unders 100/75 Cal Bike 50 Hang Power Cleans (135/95) *Partition sets/reps...

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August 2020

Saturday

Thursday

Friday

Wednesday

RFCF Group MTB Ride

CrossFit Kids Fall Session

Tuesday

Monday

Saturday

Friday