Workout of the Day “Hotshots 19” 6 Rounds For Time30 Air Squats19 Power Cleans (135/95 lb)7 Strict Pull-Ups400 meter RunRead More

Pre WOD In 15:00, find your heaviest 1 rep strict press Workout of the Day Every 2:30 For 6 Rounds 15 Burpee to Target*12 Push Press (115/75) -No Additional Rest between sets-*6″ Above Standing Reach(Score is Slowest Set)Read More

RFCF will be closed Sat 7/3 and Mon 7/5 for the 4th of July weekend. Ge outside and enjoy your holiday weekend!!Read More

Pre WOD In 20:00, find your heaviest 1 rep back squat Workout of the Day Every Minute On The Minute For 12:00 1: 15/12 Cal BikeMIN 2: 25 Sit-UpsMIN 3: Max Russian KB Swing (32kg/24kg)Read More

Workout of the Day 24:00 every minute on the minute for max reps/calories 1st min: slam balls2nd min: Assault bike3rd min: slam ball russian twists4th min: shoulder taps5th min: ring rows6th min: wall sitRead More

Pre WOD Tempo Back Squat (31X1) 5 X 3 Workout of the Day 5 Rounds For Time 15 Thrusters (75/55)5 Ring Muscle-UpsRead More

Workout of the Day “TABATA” 8 sets each, :20 ON/:10 OFF Tabata 1 – Hand Release Push-UpsTabata 2 – Sit-UpsTabata 3 – Russian KB Swings (70/53)Tabata 4 – Cal Bike -Rest 1:00 between tabatas- Post WOD 1:00 Pigeon Pose (R)1:00 Pigeon Pose (L)1:00 Couch Stretch (R)1:00 Couch Stretch (L)2:00-4:00 Squat HoldRead More

Pre WOD Tempo Snatch Deadlift (2121) 3 X 3 Power Snatch 2 X 5 Workout of the Day For Time 20 Power Snatch (95/65)400m Run20 Power Snatch Post WOD 3 sets for quality 12 Plank Rotations24 Crossbody Mountain Climbers12 Sit-Thrus -Rest as needed between sets-Read More

Workout of the Day 10:00 as many rounds as possible 2-4-6-8-10…etcBox Jump Overs (24/20)Alt. PistolsPull-Ups** -Rest 2:00 between sets-*Start the second AMRAP over at 2.**Strict OptionalRead More

Pre WOD Tempo strict press (31X1) 5 X 3 Workout of the Day Every minute on the minute for 10:00Even: 14 DB Push Press (50/35)Odd: 7 DB Renegade Rows*-Rest 1:00-4:00 as many rounds as possible4 Up-Downs4 DB Push Press *1 Rep of RR = 1 Push-Up + Row LRead More