Pre WOD Back squat 1 X 2 @ 80% of 2RM 1 X 2 @ 85-90% 1 X 2 @ 95% Workout of the Day 3 rounds for time 25 DB front squats (#50/#35) 15 pullups (chest to bar) 10 DB down upsRead More

Workout of the Day 7 rounds for time 11 Handstand Push-Ups or hand release Push-Ups26 Wall Balls (20/14)20/15 Cal BikeRead More

RFCF will be closed Thursday November 26 and Friday November 27. We’ll back on Saturday morning at 9am. Have a great Thanksgiving everyone!Read More

Pre WOD Deadlift 1 x4 @ 70-75% of 2 RM 1 X 4 @ 75-80% 1 X 4 @ 80-85% Workout of the Day Every minute on the minute for 15:00 1st min: max “deadstop” sumo deadlifts (#185/#135) 2nd min: max sit ups 3rd min: max calorie rowRead More

Pre WOD Strict press 4 @ 70-75% 4 @ 75-80% 4 @ 80-85% Workout of the Day For time 50/40 Cal Bike50 Slam Balls (30/20)50 Walking Lunges25/20 Cal Bike50 Push-Ups25/20 Cal Bike50 Slam Balls 50 Walking Lunges50/40 Cal BikeRead More

Pre WOD Back squat 1 X 4 @ 79-75% of 2RM 1 X 4 @ 75-80% 1 X 4 @ 80-85% Workout of the Day 2 rounds for time 15-12-9 Front squat (#115/#75) Burpee pullupsRead More

Workout of the Day Every minute on the minute for 20:00 1st min: max cal bike or row 2nd min: max strict pullups or strict toes to bar or rope climbs 3rd min: max DB floor press 4th min: rest Post WOD Tabata MB russian twistsRead More

Pre WOD Back sqaut 6 @ 65-70% of 2 rep max 6 @ 70-75% 6 at 75-80% Workout of the Day 10:00 as many rounds as possible 20 pistols or 40 squats 6 muscle ups or 12 chest to bar pullupsRead More

Pre WOD Strict press1×6 @ 65-70% of 2RM1×6 @ 70-75% 1×6+ @75-80% Workout of the Day For time 21-15-12-15-21Push Press (115/75)Box Jump-Overs (20)Read More

Pre WOD 5 sets for quality 3 position squat clean -above knee -below knee -floor Workout of the Day 5:00 AMRAP7 Hang Squat Cleans (135/95)100m Run-Rest 1:00-5:00 AMRAP5 Hang Squat Cleans (155/105)100m Run-Rest 1:00-5:00 AMRAPMax Hang Squat Cleans (155/105)* *Every time you drop the barperform 5 Up-Down Over the Bar.Read More