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) 20 slam ball (#30/#20) 15 abmat situps 10 DB deficit pushups 5 renegade rows (L+R=1)Read More
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 hang power cleans Workout of the Day Every 3:00 for 4 rounds 15/12 calorie row 10 bar facing burpees 5 hang power clean (athlete choice) *score time of slowest roundRead More
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 deadlifts (#205/#145) 7 box jump overs (24″/20″) 9 toes to barRead More
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 do a Vasten loop. Hope to see you there!Read More
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 being schooled from home all day this is a great way to get the kids out, active and interacting with other kids. Spaces are limited and will fill up quickly....Read More
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) -1:30 rest between rounds-Read More
Pre WOD Every 1:30 for 6 sets 1 clean deadlift + 1 below the knee high pull + 1 below knee power clean + 1 above knee power clean Workout of the Day 12:00 as many rounds as possible 10 DB power cleans (#50/#35) 10 KB sumo deadlift high pulls (32kg/24kg) 100′ mixed grip walking...Read More
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 minute for 24:00 for max reps/cals 1st min: Alternating sit thrus 2nd min: front elbow plank 3rd min: burpees 4th min: double unders 5th min: cardio of choice 6th min:...Read More
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 in any mannerRead More
