Wednesday
Workout of the Day “Hotshots 19” 6 Rounds For Time30 Air Squats19 Power Cleans (135/95 lb)7 Strict Pull-Ups400 meter Run
4th of July Weekend Schedule Changes
RFCF will be closed Sat 7/3 and Mon 7/5 for the 4th of July weekend. Ge outside and enjoy your holiday weekend!!
Friday
Pre WOD Tempo Back Squat (31X1) 5 X 3 Workout of the Day 5 Rounds For Time 15 Thrusters (75/55)5 Ring Muscle-Ups