Workout of the Day Every 4 minutes on the minute for 20:00 20 DB snatches (#50/#35)(Rx+ #70/#50) 40 double unders 2 legless rope climbs Post WOD 40 strict knees to elbows (Rx+ knees to opposite elbow)Read More

Pre WOD Bench press 5-5-3-3-1-1-max effort @ 50% Workout of the Day 4 rounds for time 400 meter run 50 squats  Read More

RFCF crew…. join us for a fall MTB ride. We’ll head up and do a loop on the new Vasten trail. Meet at the gym at 10:30 Sunday 10/6Read More

Workout of the Day 3 rounds 3:00 30/24 calorie row AMRAP kettlebell deadlifts (32kg/24kg) 1:00 rest 3 rounds 3:00 30/24 calorie bike AMRAP devils press (#50/#35) 1:00 restRead More

Pre WOD 5 rounds not for time 5 bent over barbell rows 20 1 arm KB hollow body press (10R/10L) Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Sandbag over the shoulder (#120/#85) *50 meter farmers carry after each set (32kg/24kg)Read More

Pre WOD Every 2 minutes on the minute for 10:00 3 squat cleans Workout of the Day 20 minutes as many rounds as possible 10 strict press 15/10 cal bike 10 strict pullups 15/10 cal bike  Read More

Workout of the Day With a partner, complete for time 3 rounds of.. 400 partner run (teathered with sandbag) 60/45 cal bike (partition as necessary) then…. 100 thrusters (#135/#95) (partitoin as necessary)Read More

Workout of the Day Every 5:00 on the minute for 30:00 21/15  calorie row 15 burpees 9 power snatchs (#135/#95) *post time of slowest roundRead More

Pre WOD Front rack weighted step ups 5 X 10 Workout of the Day 15 minutes as many rounds as possible 15 wall ball shots (#20/#14)(Rx+ #30/#20) 15 double dumbbell bent over rows (#50/#35)(Rx+ #70/#50)  Read More

Pre WOD Handstand skill work Workout of the Day For time 75/50 calorie bike 75 squats 2000 meter row 75 squats 75/50 calorie bikeRead More