Workout of the Day Every Minute On The Minute For 24:00MIN Min 1 – 15/12 Cal BikeMin 2 – 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)*Min 3 – Max Rope ClimbsMin4 – Rest Post WOD Accumulate 5:00 in the bottom of an air squatRead More

RFCF will be closed Saturday 9/4 and Monday 9/6 for the Labor Day Holiday weekend.Read More

Pre WOD In 12:00, build to a 5 rep touch and go deadlift workout weight for WOD Workout of the Day For Time 15-15-15-15Deadlifts (275/185)15-20-25-30Ring DipsRead More

Workout of the Day 4 rounds for max reps 1:00 row for cals 1:00 KB swings (24kg/16kg) 1:00 marching glute bridge 1:00 toes to bar 1:00 plank with KB tap 1:00 rest Post WOD 400 meter plate (#45/#25) gun hold walk* *every break do 20 air squatsRead More

Pre WOD On a 20:00 running clock, find your heaviest 1 rep… Back Squat Workout of the Day 5 Rounds For Time 12/10 Cal Bike30 Wall Balls (20/14)Read More

Pre WOD 3 set for quality(Choose ONE!)Option 1: 5-7 Strict False Grip Ring RowsOption 2: 3-5 Strict False Grip Ring Pull-UpsOption 3: 1-3 Strict Ring Muscle-Ups Workout of the Day For Time 400m Run30 Slam Balls (30/20)30 Burpees400m Run15 Slam Balls15 Ring Muscle-Ups15 Slam Balls400m Run30 Burpees30 Slam Balls400m RunRead More

Workout of the Day 2 rounds 10:00 As Many Rounds As Possible 40 Double Unders20 Sit-Ups10 Alt. Back Rack Lunge (135/95)|(95/65) -Rest 2:00 b/t rounds-*Pick up where you left off Post WOD “TABATA”8 SETS (:20 on/:10 off)*MOVT 1 – Weighted Deadbugs**MOVT 2 – Superman Hold *Alternating movements**Hold DB at extension over chest and alternate legs...Read More

Pre WOD On a 20:00 running clock, find your heaviest 1 rep deadlift Workout of the Day 4 Rounds For Time 10 Alt. DB “No Push-Up” Renegade Rows (50/35)16 DB “Sumo” Power Cleans *Every 2:00 starting at 0:00, perform 5 DB Up-DownsRead More

Pre WOD In 15:00, find your heaviest 1 rep strict press Workout of the Day Every 3:30 For 5 Rounds 10 Pull-Ups (Gymnastic Kip Only)*12 Handstand Push-Ups* or DB strict press14 Up-Down Box Jump Overs (24/20) *Strict Optional For Both / C2B Optional For Pull-UpRead More

Pre WOD ON A 6:00 CLOCK…2:00 Cardio Choice10 Plank Rotations8 Up-Down Mountain Climbers6 Lunge + Lunge + Push-UpMax Cardio in Remaining Time… Workout of the Day 5 Rounds For Max Reps 1:00 Burpee + Extra Push-Up1:00 Russian Twists1:00 Alt Sit-Thrus1:00 Walking Lunges1:00 Tuck-Ups – Rest 1:00 between rounds-Read More